Macronutrient Calculator - Protein, Carbs & Fat by Goal

Set your goal, get your grams

Knowing your daily calories is only half the picture. Two people eating 2,000 kcal can get wildly different results depending on how those calories split between protein, fat and carbs. This calculator uses the Mifflin-St Jeor equation to find your TDEE, adjusts it for your goal (cutting at -20%, bulking at +15%, or maintenance), then assigns protein at 1.6-2.0 g/kg, fat at 0.9-1.0 g/kg and fills the rest with carbs. You also get a per-meal breakdown for 3 or 5 meals.

How to calculate your macros - step by step

Weight - enter your current body weight in kg. Protein and fat targets are calculated per kilogram.
Height and age - needed for the Mifflin-St Jeor BMR formula: 10W + 6.25H - 5A + 5 (male) or -161 (female).
Sex - males get a +5 constant, females get -161 in the BMR equation.
Activity level - multiplied by BMR to get TDEE. Ranges from 1.2 (sedentary) to 1.9 (extreme).
Goal - cut subtracts 20% from TDEE, bulk adds 15%, maintain keeps TDEE as-is.
Read results - total calories, grams of each macro, percentages, and per-meal splits.

Macro ratios by goal

The calculator uses evidence-based protein and fat targets per kilogram of body weight. Carbohydrates fill the remaining calories.

Goal	Calories	Protein (g/kg)	Fat (g/kg)	Carbs
Cut (-20% TDEE)	TDEE x 0.80	2.0	0.9	remainder
Maintain	TDEE x 1.00	1.6	1.0	remainder
Bulk (+15% TDEE)	TDEE x 1.15	1.8	1.0	remainder

Practical examples

Example 1: Male, 80 kg, 180 cm, 28 years, moderately active, goal: cut
BMR: 1,797 kcal - TDEE: 2,785 kcal - Cut (-20%): 2,228 kcal - P: 160 g / F: 72 g / C: 235 g

Example 2: Female, 60 kg, 165 cm, 25 years, lightly active, goal: maintain
BMR: 1,339 kcal - TDEE: 1,841 kcal - P: 96 g / F: 60 g / C: 204 g

Example 3: Male, 90 kg, 185 cm, 32 years, very active, goal: bulk
BMR: 1,903 kcal - TDEE: 3,280 kcal - Bulk (+15%): 3,772 kcal - P: 162 g / F: 90 g / C: 530 g

Example 4: Female, 55 kg, 160 cm, 22 years, moderately active, goal: cut
BMR: 1,284 kcal - TDEE: 1,990 kcal - Cut (-20%): 1,592 kcal - P: 110 g / F: 50 g / C: 148 g

Example 5: Male, 100 kg, 190 cm, 40 years, sedentary, goal: cut
BMR: 1,988 kcal - TDEE: 2,385 kcal - Cut (-20%): 1,908 kcal - P: 200 g / F: 90 g / C: 117 g

FAQ - Frequently asked questions

How much protein should I eat per kg of body weight?

On a cut: 1.8-2.2 g/kg - higher protein protects muscle during a calorie deficit. For bulking: 1.6-2.0 g/kg. For maintenance: 1.4-1.8 g/kg. This calculator uses optimized values within those ranges for each goal.

What is the difference between this and a BMR calculator?

A BMR/TDEE calculator gives you one number - total daily calories. This macro calculator goes further: it breaks those calories into protein, fat and carbs in grams. BMR answers "how much to eat", macros answer "what to eat".

Can I eat less fat than the calculator suggests?

Do not go below 0.7 g/kg body weight - dietary fat is essential for hormone production (testosterone, estrogen), absorption of vitamins A, D, E and K, and brain function. Too little fat leads to hormonal disruption, dry skin and low energy.

How should I split macros across meals?

The simplest approach: divide your daily totals evenly across your meals. With 150 g protein and 5 meals that is 30 g per meal. For those who train, aim for 30-40 g protein in the post-workout meal. The per-meal table in the results does this math for you.

Does this work for vegetarians and vegans?

Yes - the gram targets are the same regardless of food source. Vegetarians can meet protein needs with eggs, dairy, tofu, tempeh and legumes. Vegans: tofu, tempeh, seitan, legumes, quinoa. Consider adding roughly 10% more protein since plant proteins have lower bioavailability.

Why are carbs calculated as "the rest"?

Protein and fat have minimum thresholds below which health suffers. Carbs are more flexible - your body can function on a wide range. After securing enough protein (for muscle) and fat (for hormones), the remaining calories go to carbs, which fuel high-intensity exercise and brain function. If carbs drop below 50 g, the calculator floors them at 50 g.

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