Fitness
Macro Calculator
Calculate your daily protein, fat, and carb targets in grams based on your goal: maintain, bulk, cut, or keto.
Your details
Daily calorie target
2,556 calories
BMR: 1,649. Maintenance (TDEE): 2,556.
Daily macronutrient targets
Protein
192 g
30% of calories
Fat
85 g
30% of calories
Carbs
256 g
40% of calories
Frequently Asked Questions about the Macro Calculator
How are my macros calculated?
The calculator uses Mifflin-St Jeor to estimate your BMR from weight, height, age, and sex. If you enter a body fat percentage (between 0 and 75%), it switches to Katch-McArdle, which uses lean mass and tends to be more accurate for athletes. BMR is multiplied by your activity factor to get TDEE, then a goal-specific calorie adjustment is applied (+500 for bulk, -500 for cut or keto, 0 for maintain). That target is split into protein, fat, and carb grams using fixed percentages, with protein and carbs at 4 cal/g and fat at 9 cal/g.
What macro split does each goal use?
Maintain uses 30% protein, 30% fat, and 40% carbs as a balanced starting point. Cut shifts to 40/30/30 to preserve muscle in a 500-calorie deficit. Bulk uses 30/25/45 to fuel training with extra carbs at a 500-calorie surplus. Keto applies a 30/65/5 split at -500 calories to keep carbs near the floor. All four are evidence-informed defaults, not rigid prescriptions, so adjust after 2-4 weeks of real tracking.
How accurate are the calorie and macro targets?
TDEE estimates from predictive equations like Mifflin-St Jeor carry an error of roughly 10-15% for most people. Macro grams scale directly from that calorie figure, so the same uncertainty applies. Use the output as a starting point, track your bodyweight and performance for 2-4 weeks, and shift calories by 100-200 per day if results stall.
Do I need to hit my macros exactly every day?
No. Protein is the macro worth tracking most consistently, so aim to land within 5-10 g of your target daily, since muscle protein synthesis responds to daily intake. Fat and carbs can flex more freely as long as your weekly average stays close. A single off day has no meaningful effect on body composition.
Is the keto split safe for everyone?
Not without medical clearance for some people. Very low-carb eating can alter blood lipids, stress the kidneys, and change how the body responds to insulin-lowering medications and blood pressure drugs. If you have diabetes, kidney disease, or cardiovascular disease, or take prescription medications, talk with a doctor before switching to a ketogenic diet. This calculator provides estimates only and is not medical advice.