Macro Calculator — Optimize Your Nutrition by Goal

Dial in your ideal balance of protein, carbs, and fats based on your TDEE and fitness objectives.

What are macronutrients?

Macronutrients — or macros — are the nutrients your body needs in large amounts to function: protein, carbohydrates, and fat. Each one plays a specific role in building muscle, burning fat, and fueling your body.

Macros are responsible for:

Protein – builds and repairs muscle tissue
Carbohydrates – your body’s main energy source
Fat – supports hormones, joints, and brain function

Getting your macro balance right is essential if you want to cut fat, gain muscle, or just maintain a lean physique.

Why do macros matter?

Calories tell you how much energy you're consuming — but macros tell you where that energy comes from. Without the right macro split, even a perfect calorie target can lead to poor results.

Tracking your macros helps you:

Build or preserve lean muscle while cutting fat
Support energy and recovery during training
Adjust your diet to match your body and your goals

This calculator gives you customized macro targets based on your goal, TDEE, and personal preferences.

How to use this macro calculator

Getting your macros is simple — here’s how:

Step 1: Enter your age, weight, height, sex, and activity level.
Step 2: Choose your goal (cut, bulk, or maintain) and how fast you want to progress.
Step 3: Pick your protein preference and carb/fat ratio — or use our recommended settings.
Step 4: Get your custom macro breakdown in grams and percentages.