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Macro Calculator

Calculate your daily macronutrient targets for cutting, bulking, or maintenance.

Last updated: June 13, 2026

Calculator

Weight

lbs

Goal

Activity Level

Gender

Age

years

Height

inches

Results

Daily Calories2154 cal/day

Protein170 g/day

680 calories (32%)

Fat60 g/day

540 calories (25%)

Carbs234 g/day

936 calories (43%)

How to Use This Calculator

1Enter your body weight in pounds.
2Select your goal: cutting, maintenance, or bulking.
3Choose your activity level.
4Enter your gender, age, and height.
5Results show your daily calorie target and macro breakdown instantly.

Formula Explanation

Macros are calculated using the Mifflin-St Jeor equation for BMR, adjusted for activity and goal. Protein is set at 1.8-2.2g per kg body weight depending on goal.

TDEE = BMR × Activity Factor Goal Calories = TDEE × Goal Multiplier (0.8 cut, 1.0 maintain, 1.15 bulk)

Variables:

BMRBasal Metabolic Rate from Mifflin-St Jeor equation

Activity Factor1.2 (sedentary) to 1.725 (very active)

Goal Multiplier0.8 for cutting, 1.0 for maintenance, 1.15 for bulking

Worked Examples

Cutting Example: 170lb Male

1. BMR = 1,775 cal
2. TDEE = 1,775 × 1.55 = 2,751 cal
3. Cutting = 2,751 × 0.8 = 2,201 cal

Result: Protein: 170g | Fat: 61g | Carbs: 212g

Why Use This Calculator

Eliminates guesswork from your nutrition plan.
Customized to your exact body and goal.
Supports all phases: cutting, maintaining, and bulking.
Based on proven sports nutrition research.

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Tips & Best Practices

Adjust your macros every 4-6 weeks as your weight changes.
Track your food for at least one week to see how your current intake compares.
Protein should stay high during a cut to preserve muscle mass.

Common Mistakes to Avoid

❌ Setting calories too low during a cut.

✅ Never go below BMR. Use a 20% deficit maximum.

❌ Ignoring fiber intake.

✅ Aim for 25-35g of fiber daily within your carb target.

Frequently Asked Questions

How accurate is the macro calculator?

The calculator provides a science-based starting point using the Mifflin-St Jeor equation. Individual metabolism varies, so adjust based on your progress after 2-3 weeks.

Should I count macros every day?

Consistency matters more than perfection. Track daily for the first few weeks, then you can shift to a more intuitive approach once you learn portion sizes.

What macro split is best for fat loss?

For cutting, high protein (2.2g/kg), moderate fat (25% calories), and remaining calories from carbs works well for most people to preserve muscle while losing fat.

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