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Macro Calculator

Protein and fat set from your bodyweight, carbs filling the rest — the way a lifter's split is actually built, not a percentage guess.

Daily calories — maintain

2,626

Maintenance is about 2,626 kcal as a weekly average.
Protein
144 g
576 kcal · 22%
Carbs
369 g
1474 kcal · 56%
Fat
64 g
576 kcal · 22%

How this split is built

Most macro calculators start from percentages — 40/30/30, or something similar — and divide your calories accordingly. That's backwards for anyone lifting, because two of the three macros have floors that depend on your bodyweight, not on your calorie target.

  1. Protein first. 1.8 g per kg of bodyweight when maintaining or gaining, 2.2 g when cutting. This is the macro that decides whether a surplus becomes muscle and whether a deficit spares it.
  2. Fat second. Around 0.8 g per kg. Going much below roughly 0.5 g/kg for extended periods risks hormone function, and fat is where fat-soluble vitamin absorption happens.
  3. Carbohydrate last. Whatever calories remain. Carbs are the performance macro — they fuel hard sets and speed recovery between them — so they get the flexible slot rather than a fixed one.

Do that and the percentages take care of themselves. They'll also look different at 60 kg than at 110 kg, which is the correct behaviour and something a fixed ratio can't do.

Setting the calorie target

Maintenance here is your weekly average expenditure — seethe TDEE calculator for how it's derived and why training days and rest days differ. From that baseline:

  • Cut: −20%. Loses roughly 0.5–0.75% of bodyweight per week. Faster than that and you start paying in muscle and training quality.
  • Maintain: 0%. For recomposition, technique blocks, or simply staying put.
  • Bulk: +10%. Deliberately modest. Muscle has a maximum rate of accrual, and calories past it become fat you'll have to diet off later.

Adjusting from reality

Every calculator output is a hypothesis. Run it for two weeks, track your weight as a weekly average rather than day to day, and compare the trend to what you intended. If you're cutting and nothing has moved, drop 200 kcal from carbs. If you're bulking and gaining faster than about 1% of bodyweight a month, you're adding more fat than you need to.

Keep protein fixed through all of that.The protein calculator goes into what the target should be and what it looks like in actual food.

Frequently asked questions

What's the best macro split for building muscle?

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There isn't a single ratio, because protein and fat have minimums driven by your bodyweight rather than by a percentage of your calories. Set protein at 1.6–2.2 g/kg, fat at around 0.8 g/kg to protect hormone function, and let carbohydrate take whatever calories are left. The resulting percentages fall out of that — they're an output, not an input.

How big should a cut or bulk be?

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A deficit of about 20% below maintenance loses roughly 0.5–0.75% of bodyweight per week, which is fast enough to see progress and slow enough to keep muscle. A surplus of about 10% is plenty for gaining — a bigger one adds fat, not muscle, because muscle can only be built so fast.

Do macros matter more than total calories?

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No. Calories determine whether your weight goes up or down; macros determine what that change is made of. Protein is the one that matters most for that second question, which is why it's set first here.

Should I hit my macros exactly every day?

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Being within about 10 g of protein and roughly on calories is enough. Chasing exact numbers daily is a lot of effort for very little return, and it's a reliable way to burn out on tracking altogether.

Why are my carbs so low?

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Because protein and fat are set from bodyweight and don't scale down with an aggressive deficit. If carbs land under about 50 g, the deficit is too steep for your size — raise the calories, or accept that training quality will suffer.

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