Macro Calculator
Calories decide whether your weight moves. Macros decide what that weight is made of — and how good you feel getting there.
Why the split is built this way
Protein comes first
Protein is set from your body weight, not as a percentage, because its job does not scale with your calorie intake. In a deficit it is the single strongest protection against losing muscle alongside fat, and it is by far the most filling of the three. We use roughly 2.2 g per kg when cutting, 1.9 g per kg when gaining and 1.7 g per kg at maintenance.
Fat is a floor, not a target
Around 27% of calories from fat keeps you comfortably above the level where hormone production and vitamin absorption suffer. Going very low-fat for long periods is a reliable way to feel terrible for no extra fat loss.
Carbohydrate does the work
Whatever calories remain go to carbs, which is what fuels hard training and keeps you from feeling flat. If you train heavily, this is the number that should be highest.
Hit protein first, every day. If you only track one macro, track that one. Get protein right and the other two sort themselves out within a workable range.
Making the numbers survive real life
- Build meals around a protein anchor — chicken, fish, eggs, lean beef, dairy, tofu or legumes — then add carbs and fat around it.
- Weigh food raw where you can. Cooked weights swing wildly depending on how much water was lost.
- Aim for within about 10 g. Chasing exact numbers every day is how tracking becomes a chore you quit.
- Do not fear a repeated meal. Two or three reliable meals you can hit without thinking is worth more than infinite variety you abandon in a fortnight.
When to change them
Give any set of macros two to three weeks before judging it. If weight is not moving as intended, adjust calories first — usually by trimming carbs or fat — and leave protein alone. Recalculate whenever your weight shifts by more than about 4–5 kg, since your maintenance moves with it.
Frequently asked questions
Do I need to hit my macros exactly?
No. Within about 10 g of each is plenty. Consistency across a week beats precision on any single day.
Does meal timing matter?
Far less than daily totals. Spreading protein over three to five meals is slightly better for muscle building, but hitting your total is what actually counts.
Can I eat the same foods every day?
Yes, and most people who succeed do exactly that on weekdays. Just vary your vegetables and protein sources enough to cover micronutrients.