Macro Calculator by Goal
Protein, carb and fat grams for cut, maintain or bulk.
Enter your values
ⓘ Live results
Results
- Protein
- 220 g
- Carbs
- 165 g
- Fat
- 73 g
- Calorie check
- 2,200 kcal
Quick answer
Macro targets in grams come from splitting your daily calories using goal-specific protein, fat and carb ratios.
grams = (calories x %) / kcal-per-gram (protein/carb 4, fat 9)
How to use the Macro Calculator by Goal
- 1Enter your target daily calories, e.g. from a TDEE calculator.
- 2Pick the goal that matches your current phase.
- 3Adjust individual macros within ±5g once you know your preferences and hunger response.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calories2200 kcal
- GoalFat loss
Results
- Protein220 g
- Carbs165 g
- Fat73 g
- Calorie check2,200 kcal
Frequently asked questions
Why does protein stay similar for cut and bulk?
Higher protein protects muscle during a deficit and supports growth during a surplus.
Should carbs and fat ratios be fixed?
No — they're flexible; keep protein and total calories as the priorities.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.