Macro Calculator
Get macro targets built for your goal
Protein, carbohydrate and fat targets should adjust to your calorie target, your goal and how much you train — not follow a fixed 40/30/30 split regardless of context.
Example macros
175 / 220 / 69g protein / carbs / fat
Example result — your number is calculated from your own data in the full calculator.
Get My NumberProtein set first
Protein is anchored to your bodyweight and goal, since it has the biggest impact on body composition outcomes.
Fat within a sensible range
Fat is set as a percentage of calories that supports hormonal health without crowding out other macros.
Carbs fill the rest
Remaining calories are allocated to carbohydrate to fuel training and daily activity.
Common questions
Why is my protein target so specific?
Protein needs scale with bodyweight (or lean mass, when known) and goal. A higher protein target is typically used during a fat-loss phase to help protect muscle.
Do macros matter more than total calories?
Total calories primarily drive weight change; macros influence body composition, hunger, training performance and adherence. Both matter, for different reasons.
Can I adjust my macro split?
The full calculator gives you a sensible starting split based on your goal and training. Fine-tuning within that range is reasonable and expected.