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 finds your BMR with Mifflin-St Jeor (or Katch-McArdle if you enter body fat), multiplies by an activity factor for TDEE, then splits target calories into protein, fat, and carbs based on your goal.
What macro split should I use?
Maintain uses 30/30/40 (protein/fat/carbs). Cut shifts to 40/30/30 to protect muscle in a deficit. Bulk uses 30/25/45 for training fuel. Keto uses 30/65/5 to keep carbs very low. These are starting points, not rules.
How accurate are macro targets?
Calorie estimates are within roughly 10 to 15% for most people. Macro grams scale from that estimate, so the same error applies. Track for 2 to 4 weeks and adjust based on real bodyweight and performance changes.
Do I need to hit my macros exactly every day?
No. Aim for within 5 to 10 grams on protein, and treat fat and carbs as a flexible budget. Weekly averages matter more than daily perfection. Hitting protein consistently is the most important habit.
Is the keto split safe for everyone?
Very low-carb diets can affect blood lipids, kidney function, and medication needs (especially for diabetes or blood pressure). Speak with a doctor before starting keto if you have any chronic condition or take prescriptions.
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