Macro Calculator
Daily protein, carb and fat grams for your goal — cut, maintain or lean bulk.
Formula: Mifflin-St Jeor (Katch-McArdle when body fat % is given) × activity factor. Every constant is documented on the methodology page. Educational estimate — not medical advice.
Macro reference table
Maintain preset: protein 1.6 g/kg, fat 30% of calories, carbs from the remainder. Male, 178 cm, 35 y, moderate activity — run your own numbers above.
| Body weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 60 kg / 132 lb | 2,391 | 96 g | 322 g | 80 g |
| 70 kg / 154 lb | 2,546 | 112 g | 334 g | 85 g |
| 80 kg / 176 lb | 2,701 | 128 g | 345 g | 90 g |
| 90 kg / 198 lb | 2,856 | 144 g | 356 g | 95 g |
| 100 kg / 220 lb | 3,011 | 160 g | 367 g | 100 g |
| 110 kg / 243 lb | 3,166 | 176 g | 378 g | 106 g |
How the split works
Rather than forcing a fixed percentage split, the calculator anchors protein in grams per kilogram of body weight (1.6–2.0 g/kg depending on goal, in line with the ISSN position stand on protein and exercise), gives fat a calorie share of 25–30% to protect hormone health, and lets carbohydrates fill whatever calories remain. Percentages drift badly at very high or very low calorie levels; g/kg anchoring keeps protein where the evidence says it should be regardless of your calorie target.
Cutting uses a 20% deficit with protein pushed to 2.0 g/kg to protect muscle; lean bulking adds 10% with protein at 1.8 g/kg. Both are starting points — hold a preset for two or three weeks, watch the scale trend, and adjust calories by 100–200 before touching the macros themselves.