Macro Calculator

About the Macro Calculator

Macronutrients — protein, carbohydrates, and fat — are the three energy-providing nutrients in food, and understanding your optimal intake of each is fundamental to body recomposition, athletic performance, and long-term health. Our macro calculator determines your daily targets based on your TDEE, body weight, and specific goal, whether that is losing fat, maintaining your current physique, or building muscle.

How It Works

Starting from your TDEE, the calculator adjusts calories based on goal: weight loss uses a 500 calorie deficit, muscle gain adds 300 calories, maintenance stays at TDEE. Protein is allocated first at 0.7-1g per lb of bodyweight (critical for muscle preservation), fat at 0.35-0.45g per lb for hormonal health, and remaining calories go to carbohydrates for energy. Each gram of protein and carbs provides 4 calories; each gram of fat provides 9 calories.

Tips & Best Practices

• ✓Protein is the most important macro to track — it preserves muscle during a cut and builds muscle in a surplus.
• ✓Fat should never drop below 20% of total calories to maintain hormonal function.
• ✓Carb cycling (higher carbs on training days, lower on rest days) optimises glycogen for performance.
• ✓Fibre intake target: 14g per 1,000 calories. Prioritise whole food carbohydrate sources.
• ✓Track macros for 2-4 weeks before adjusting — your body needs time to adapt.

Who Uses This Calculator

Bodybuilders, endurance athletes, people following flexible dieting (IIFYM), and anyone working with a nutritionist on a structured plan use macro targets to optimise their diet for specific body composition goals.