How are the macro percentages chosen?

They're tuned to land protein in the 0.9–1.2 g/lb of bodyweight range at typical adult bodyweights, the well-supported zone for body composition. Carbs and fat then fill the rest based on goal: more carbs for lean bulks (training fuel), more fat for cuts (satiety + hormones), balanced for maintenance.

Why is protein the same percentage but different grams across goals?

Calories change with the goal, so a fixed percentage shifts the gram total. The protein floor in practice is roughly 0.8 g/lb bodyweight regardless of phase, that's why this tool also shows you the g/lb number, you can sanity-check it.

Should I time my macros around training?

Total daily intake matters most. That said, putting more carbs in the pre + post-training window and keeping protein evenly spread across 3–5 meals (20–40 g each) is a small edge worth taking if it fits your life.

What's the difference between 'recomp' and 'cut'?

Recomp is maintenance calories with high protein, aimed at slow simultaneous fat loss and muscle gain. Cut is a real deficit (~500 cal below TDEE) aimed at faster fat loss. Recomp works best for trained beginners or returners with muscle memory, cutting is the right tool when fat loss is the explicit priority.

How long should I stay on these numbers before adjusting?

Two to four weeks. Track adherence and a weekly average of scale weight + a tape measure. If the scale isn't moving and tape isn't either, adjust calories by ±100–200 cal. Don't chase weekly fluctuations, weight bounces ±2 lbs daily from water and sodium.

I'm vegetarian/vegan, can I still hit the protein number?

Yes, but it takes intention. Plan around higher-protein staples (tofu, tempeh, seitan, edamame, Greek yogurt for vegetarians, soy isolate/pea protein powder, lentils), and accept that some plant proteins come with extra carbs. A coach can build the plan; this calculator just gives you the target.

All tools

Macro calculator

Turn calories into a real plate.

Protein, carbs, and fat in grams, tuned to your goal, your bodyweight, and the training week you actually have. No email gate, just the math.

Your stats

Sex

Age

Weight

Height

Activity level

Goal

~0.5 to 1 lb/week of fat loss, sustainable. Higher protein to protect muscle while in a deficit.

Cut

Your daily macro targets

BMR 1,735

TDEE 2,689

40/30/30

P · C · F

Calorie target

2,189cal/day

-500 cal below TDEE.

Protein

219g

≈ 1.25 g/lb bodyweight

40%

876 cal

Carbs

164g

Time around training when possible

30%

657 cal

Fat

73g

Mostly unsaturated, supports hormones

30%

657 cal

Treat these as starting points. Track adherence and the scale + tape for 2–4 weeks, then adjust calories by ±100–200 cal while keeping protein steady. Don’t over-correct weekly.

The math

How the split is built.

Step 1. TDEE.Same starting point as the calorie calculator: Mifflin-St Jeor BMR times an activity multiplier. That’s the calories your body needs to hold steady.

Step 2. Goal adjustment. Subtract 500 cal for a cut (sustainable rate), hold flat for maintenance or recomp, add 300 cal for a lean bulk (slow enough to stay lean). Goal-adjusted calories = target calories.

Step 3. Protein first. Protein is the load-bearing macro for body composition: muscle retention on a cut, muscle synthesis in a surplus, satiety everywhere. Targets here land in the 0.9–1.2 g/lb bodyweight range, the well-supported zone for trained adults.

Step 4. Carbs and fat by goal. More carbs for lean bulks (cheap, hard-training fuel). More fat for cuts (satiety + hormone support). Balanced at maintenance. Each macro is converted from calories to grams: 4 cal/g for protein and carbs, 9 cal/g for fat.

Protein g = calories × protein%  ÷ 4
Carbs g   = calories × carbs%    ÷ 4
Fat g     = calories × fat%      ÷ 9

Why the floor matters.If your cut drops you below 1,500 (male) or 1,200 (female) calories, the floor kicks in. You can’t out-cut hormones, recovery, and adherence, going deeper than that costs more than it pays.

Worked example

35-year-old, 5′10″, 175 lbs, moderately active, fat loss.

Metric conversions: 175 lbs ≈ 79.4 kg, 5′10″ ≈ 177.8 cm.

BMR (Mifflin-St Jeor) = 10 × 79.4 + 6.25 × 177.8 − 5 × 35 + 5 = 1,735 cal/day.

TDEE at moderately active (×1.55) ≈ 2,690 cal/day. Cut target: 2,690 − 500 = 2,190 cal/day.

On a cut, the split is 40% protein / 30% carbs / 30% fat. That works out to 219 g protein (1.25 g/lb), 164 g carbs, and 73 g fat.

Sanity check: 219 × 4 + 164 × 4 + 73 × 9 = 876 + 656 + 657 ≈ 2,189 cal. The plate adds up.

FAQ

Honest answers.

How are the macro percentages chosen?: They're tuned to land protein in the 0.9–1.2 g/lb of bodyweight range at typical adult bodyweights, the well-supported zone for body composition. Carbs and fat then fill the rest based on goal: more carbs for lean bulks (training fuel), more fat for cuts (satiety + hormones), balanced for maintenance.
Why is protein the same percentage but different grams across goals?: Calories change with the goal, so a fixed percentage shifts the gram total. The protein floor in practice is roughly 0.8 g/lb bodyweight regardless of phase, that's why this tool also shows you the g/lb number, you can sanity-check it.
Should I time my macros around training?: Total daily intake matters most. That said, putting more carbs in the pre + post-training window and keeping protein evenly spread across 3–5 meals (20–40 g each) is a small edge worth taking if it fits your life.
What's the difference between 'recomp' and 'cut'?: Recomp is maintenance calories with high protein, aimed at slow simultaneous fat loss and muscle gain. Cut is a real deficit (~500 cal below TDEE) aimed at faster fat loss. Recomp works best for trained beginners or returners with muscle memory, cutting is the right tool when fat loss is the explicit priority.
How long should I stay on these numbers before adjusting?: Two to four weeks. Track adherence and a weekly average of scale weight + a tape measure. If the scale isn't moving and tape isn't either, adjust calories by ±100–200 cal. Don't chase weekly fluctuations, weight bounces ±2 lbs daily from water and sodium.
I'm vegetarian/vegan, can I still hit the protein number?: Yes, but it takes intention. Plan around higher-protein staples (tofu, tempeh, seitan, edamame, Greek yogurt for vegetarians, soy isolate/pea protein powder, lentils), and accept that some plant proteins come with extra carbs. A coach can build the plan; this calculator just gives you the target.

Want the plan behind the macros?

Knowing your protein target and actually hitting it for 12 weeks are different problems. The plan around the numbers, food choices, timing, adherence, life, is the part that gets you there. That’s coaching.

Talk about working together

A note on the numbers. These tools use established formulas (Mifflin-St Jeor, AMDR macros, healthy-range references) and population averages. Treat results as a starting point, not personalized medical advice. Your individual needs may differ based on body composition, training history, and medical context. Consult a qualified healthcare professional before making significant changes to your nutrition or training, especially if you have a pre-existing condition. See our full fitness and medical disclaimer.