Macro calculator

From calorie target and weight. Protein by goal (cut/maintain/bulk), adjustable fat share, carbs as remainder. With keto warning and validation.

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Note: Macro splits are guidelines. Individual tolerance (insulin sensitivity, digestion, training style) shifts carb/fat ratios noticeably.

Daily calorie target (kcal)Your maintenance or deficit target. Do not know it? Find it in the calorie needs or deficit calculator.Body weight (kg)GoalFat share of calories (%)25–30 % is the standard. Lower is possible during bulks with high carbs, higher with keto-style setups.

Please enter your calorie target and weight.

Frequently Asked Questions

Methodology

How does the calculator work?

Enter your daily calorie target (TDEE or cut intake)
Enter your body weight
Pick your training goal (cut, maintain, bulk)
Optional: adjust fat share — default is 27.5 %
Protein, carb and fat values show up immediately

Protein: g/kg × weight (cut 2.2 · maintain 1.6 · bulk 1.8) × 4 kcal/g. Fat: calories × fat share / 9 kcal/g. Carbs: (calories − protein kcal − fat kcal) / 4 kcal/g.

1Why does the calculator give more protein during a cut?

In a deficit the muscle-preservation requirement is higher. Studies (Helms 2014, Aragon 2017) show 2.2–2.6 g/kg as optimal for diet phases, especially at low body fat.

2What fat share is right?

25–30 % of calories is the health floor (hormone production, fat-soluble vitamins). Endurance athletes with high carb needs sit at 20–25 %, keto/LCHF at 60+ %.

3Do I really need a precise macro split?

For maintenance and moderate goals an eye on protein and calories is enough. Contest prep, hardgainer bulks and clinical diets benefit from precise tracking of all three macros.

4What if my macros do not add up to my calorie target?

The calculator balances carbs as the remainder, so the sum matches your target. With extreme fat shares the carb number can go negative — then the calculator clamps it to 0 and warns.