Macro Calculator
Our macro calculator helps you determine the optimal daily amounts of protein, fat, and carbohydrates based on your total calorie intake and fitness goal. Whether you are cutting (losing fat), maintaining your current weight, or bulking (building muscle), the right macronutrient split is essential for achieving your goals efficiently. Simply enter your daily calorie target and select your goal to see exact gram amounts for each macronutrient.
Macronutrients are the three main energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Protein is critical for muscle repair and satiety; carbohydrates fuel athletic performance and brain function; fat supports hormones, vitamin absorption, and cell health. The optimal ratio varies by goal — a cutting phase emphasises protein to preserve muscle while in a calorie deficit, while a bulk prioritises carbohydrates for training energy and recovery.
Frequently Asked Questions
What are macronutrients?
Macronutrients (macros) are the three main nutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Unlike micronutrients (vitamins and minerals), macros are needed in large quantities daily and directly determine your energy intake and body composition.
What macro ratio should I use for cutting (fat loss)?
For cutting, a higher protein ratio helps preserve muscle mass while in a calorie deficit. Recommended split: 40% protein, 30% fat, 30% carbohydrates. At 1800 kcal: 180g protein, 60g fat, 135g carbs. High protein also increases satiety, reducing hunger during calorie restriction.
What macro ratio is best for building muscle?
For muscle building (bulking), carbohydrates should be higher to fuel training and support recovery. Recommended split: 30% protein, 25% fat, 45% carbohydrates. At 2800 kcal: 210g protein, 78g fat, 315g carbs. Ensure a slight calorie surplus (250–500 kcal above maintenance).
How much protein do I need per day?
General recommendations: sedentary adults need 0.8g/kg of body weight; active adults 1.2–1.6g/kg; strength athletes or those cutting 1.6–2.2g/kg. Higher protein intake (up to 3g/kg) has not been shown to cause harm in healthy adults and can support muscle retention during aggressive cutting.
Are all fats the same?
No. Unsaturated fats (olive oil, avocado, nuts, fish) support heart health and hormone production and should make up most of your fat intake. Saturated fats (red meat, dairy) should be limited to under 10% of total calories. Trans fats (hydrogenated oils) should be avoided entirely.
Why are carbohydrates important for athletes?
Carbohydrates are the body's primary fuel source for high-intensity exercise. Glucose from carbs is stored as glycogen in muscles and liver. Low glycogen means reduced performance, fatigue, and impaired recovery. Even for fat loss goals, sufficient carbohydrates around training sessions improve performance and body composition outcomes.
What is the difference between net carbs and total carbs?
Net carbs = total carbs − fibre. Fibre is not digested and doesn't raise blood sugar, so it doesn't count toward energy intake in the same way. This distinction matters mainly for low-carb/keto diets. For standard diets, tracking total carbs is sufficient.
Should I track macros every day?
Daily macro tracking is most beneficial when actively cutting, bulking, or making specific body composition changes. For weight maintenance, tracking calories and ensuring adequate protein is usually sufficient. Many people track strictly for 4–8 weeks to learn portion sizes, then use intuitive eating after.
What about fibre — is it a macro?
Fibre is a type of carbohydrate but is often tracked separately. The recommended daily intake is 25–38g for adults. Adequate fibre improves gut health, blood sugar control, and satiety. High-fibre foods (vegetables, legumes, whole grains) should form the base of your carbohydrate intake.
What happens if I eat too much protein?
Excess dietary protein is converted to glucose or stored as fat — it doesn't build extra muscle beyond your synthesis capacity. Very high protein intakes (over 3g/kg) may stress kidneys in individuals with pre-existing kidney disease, but are generally safe for healthy adults. Excess protein also increases calorie intake, potentially causing weight gain.
How do I know if my macros are working?
Track body weight weekly (same time, same conditions) and measure body composition monthly. For cutting: expect 0.5–1% of body weight loss per week. For bulking: 0.25–0.5% gain per week. Progress photos and strength progression in the gym are better long-term indicators than scale weight alone.