Macro Calculator
Get calorie and macro targets (protein, carbs, fat) for your goal — built on the Mifflin–St Jeor equation with a muscle-protective protein target.
Protein set to preserve muscle (1.0 g/lb cutting, 0.9 building, 0.8 maintaining), fat at 25% of calories, carbs fill the rest. Estimates for healthy adults; not medical advice.
Set your macros for your goal
Macros — protein, carbohydrates, and fat — are how you turn a calorie target into an actual eating plan. This calculator starts from your TDEE (via the Mifflin–St Jeor equation), adjusts for your goal (cut, maintain, or lean-bulk), then sets a muscle-protective protein target first (1.0 g/lb cutting, 0.9 building, 0.8 maintaining), fat at 25% of calories, and fills the rest with carbs. Protein is set first on purpose: it’s the macro that preserves muscle in a deficit and supports growth in a surplus. Getting protein dialed in is the highest-leverage move — our whey proteins make it easy to hit.
Related: TDEE calculator · Protein calculator · Shop protein
Frequently Asked Questions
How are my macros calculated?
We estimate your maintenance calories (TDEE) with the Mifflin–St Jeor equation, adjust for your goal, set protein by body weight to protect muscle, set fat at 25% of calories, and assign the remaining calories to carbs.
How much protein should my macros include?
This tool sets protein at about 1.0 g per pound of body weight when cutting, 0.9 when building, and 0.8 when maintaining — enough to preserve or build muscle at each goal.
Do I need to hit my macros exactly?
No — get close and stay consistent. Protein is the one to prioritize hitting; carbs and fat have more flexibility day to day.