Macro Calculator by Goal (Cut, Bulk, Maintain)
Hit your physique goal with the right macros: a tailored protein / carb / fat split optimized for fat loss, muscle gain, or maintenance — starting from your daily energy needs (TDEE). This free online fitness & health calculator runs entirely in your browser — no signup, no data sent anywhere.
Inputs
Results
How It Works (Formula & Method)
Cut: TDEE × 0.80 with 40/30/30 protein/carb/fat split (high protein protects muscle in a deficit). Maintain: TDEE × 1.0 with 30/40/30 balanced split. Bulk: TDEE × 1.15 with 30/45/25 (more carbs to fuel training). Calories per gram: protein 4, carbs 4, fat 9.
Worked Example
Below is a worked example using the calculator's default values. The same numbers are pre-filled in the form above so you can press Calculate and see the result without typing anything.
Inputs used:
- Daily Energy Needs / TDEE (kcal): 2400
- Goal: maintain
With these inputs, the calculator computes the metrics shown in the Results panel. Change any value and press Calculate again to see how the result responds — the live widget and the chart both update instantly.
About the Macro Calculator by Goal (Cut, Bulk, Maintain)
Macronutrient targets — the daily grams of protein, carbohydrate, and fat you should eat — depend on two things: your total calorie target (determined by your goal: fat loss, maintenance, or muscle gain) and the ratio between the three macros. Different goals call for different splits. This calculator uses goal-aware presets backed by current sports-nutrition guidance.
How to Use This Calculator
Start with your Total Daily Energy Expenditure (TDEE) — the calories you burn in a day. Use our TDEE Calculator if you do not know it. Then pick your goal: cut for fat loss (20% calorie deficit, higher protein), maintain for body recomposition, or bulk for lean muscle gain (15% surplus, higher carbs).
Tips & Considerations
- Protein is the most important macro for body composition. Aim for at least 1.6 g/kg bodyweight during a cut, more if you train hard.
- A bulk should be slow — adding 0.25–0.5 lb per week is plenty. Faster gains are mostly fat.
- Re-evaluate every 2–4 weeks. If your weight or measurements are not moving, adjust calories by ±100–200/day.
- Macro splits are starting points, not laws. Adjust fat and carbs to whichever you find more filling and sustainable.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure — calories burned in 24 hours including basal metabolism, daily activity, and exercise. Our TDEE Calculator estimates it from height, weight, age, sex, and activity level.
How aggressive should a cut be?
A 20% deficit is sustainable for most people. A 10–15% deficit is slower but easier to stick to. Anything over 25% risks excessive muscle loss and metabolic adaptation.
Do I need to count macros?
For 6–8 weeks while you learn what foods contain, yes. After that, most people can eyeball it well enough using consistent meal templates.
Are these splits good for vegan diets?
The math is the same, but hitting protein targets on plant-based diets requires deliberate planning around legumes, soy, seitan, and protein powders.
Reviewed against: CDC, NIH, and World Health Organization guidance. Results are estimates for educational use only — not medical advice. Consult a qualified clinician for personal health decisions.