Free macros calculator: compute your daily grams of protein, carbs and fat for your goal (cut, maintenance or bulk). Includes kcal per macro and evidence-based ranges from ISSN/EFSA.
Compute your daily macros for your goal
This macros calculator splits your daily calories across protein, carbs and fat based on your goal (cut for fat loss, maintenance, or bulk for muscle gain). First it locks protein by body weight (ISSN range: 1.6–2.4 g/kg if you train), then fat at 20–30% of total kcal (minimum 0.8 g/kg to support hormone function), and the remainder goes to carbs.
The result gives you grams and kcal per macro, ready to enter into a tracking app like MyFitnessPal or Cronometer. If you don't know your daily calories yet, calculate them first with the calorie calculator and come back here.
1.6-2.2 hypertrophy; 2.0-2.4 cut
20-35% recommended
Calorie split
- Protein23 %150 g · 600 kcal
- Carbs52 %343.7 g · 1375 kcal
- Fat25 %73.1 g · 658 kcal
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Generate a full day (breakfast, lunch, dinner and a snack) that hits your split. Saved in your browser.
Macronutrients (protein, carbs and fat) supply the calories in your diet. Protein and fat have minimum ranges for health reasons; carbs are the flexible lever.
Protein first
Lock protein in grams per kilogram of body weight based on your goal: 1.2-1.6 g/kg if you barely train, 1.6-2.2 g/kg for hypertrophy, 2.0-2.4 g/kg during a cut. It's the priority because it preserves muscle mass in a deficit and builds it in a surplus.
Fat and carbs
Fat should be at least 20% of your calories (important for hormones and absorption of fat-soluble vitamins). 25-30% is comfortable for most people. Carbs are what's left over: fuel for hard training. Cut carbs before fat if you need to lower calories, but don't drop fat below 20%.
Frequently asked questions
What's the best macro split?+
For hypertrophy: 2.0 g/kg of protein, 25% fat, the rest carbs. For a cut, push protein to 2.2-2.4 g/kg and lower fat to 20%. For endurance, raise carbs and lower fat.
Do I need to count macros for everything?+
Not mandatory, but it gives more control than counting calories alone. Start by prioritising protein and calories; carbs and fat can move with flexibility.
Is IIFYM the same as flexible dieting?+
Yes. IIFYM (If It Fits Your Macros) is flexible dieting: any food fits if it matches your daily macros and calories.