Macro Calculator

Counting calories tells you how much to eat; counting macros tells you what to eat. The three macronutrients — protein, carbs, and fat — determine whether the calories you eat build muscle, fuel your training, or get stored as fat. Our calculator splits your calorie intake into precise grams of each macro, based on your goal.

The golden rule: protein first. It's the only macronutrient your body can't produce in sufficient quantity and that directly builds muscle. Once protein is set, carbs and fat adjust around it based on your preferences and energy.

How protein needs are calculated

The research is clear: to maximize muscle building, aim for 1.6 to 2.2 g of protein per kilogram of body weight per day. That's the range confirmed by the landmark meta-analysis by Morton et al. (2018), which pooled 49 studies. Below 1.6 g/kg you leave muscle on the table; above 2.2 g/kg the extra benefit is negligible for most people.

During a cut, the range rises toward 2.2–2.6 g/kg: higher protein protects muscle mass when calories drop and increases satiety, which helps you stick to the deficit.

Splitting carbs and fat

Once protein is set, fat shouldn't drop below 0.8 g/kg: it's essential for hormone production, particularly testosterone. A diet too low in fat hurts recovery and libido.

The remaining calories go to carbs — the priority fuel for strength training. The higher your training volume, the higher your carbs should be. They refill your glycogen stores and enable intense sessions.

Hitting your macros in practice

• Build every meal around a protein source (meat, fish, eggs, legumes, whey).
• Weigh your food for the first few weeks: the eye is very unreliable with portions, especially rice, pasta, and oil.
• Protein and carbs provide 4 kcal per gram, fat 9 kcal per gram — which is why dosing fat precisely matters.
• Aim for daily totals, not perfection at every meal. Consistency across the week matters more than one perfect meal.