Macro Calculator for Bodybuilders
This free bodybuilding macro calculator plans calories and macros for contest prep, recomp, and lean-gain phases. Enter body weight, TDEE, optional body-fat percentage, and training days per week, and get protein, fat, and carb targets with a training-day and rest-day split. Metric and imperial inputs are supported, and everything runs in your browser.
How Protein Is Set
When you provide a body-fat percentage, protein is calculated from estimated lean body mass instead of total weight, which keeps targets sensible at higher body-fat levels. Contest prep uses the highest protein setting to protect muscle in a deep deficit; recomp and lean-gain phases use moderate settings.
Training-Day and Rest-Day Split
The calculator keeps protein constant across the week and shifts carbohydrates toward training days, with more fat on rest days. This carb cycling pattern supports session quality without changing weekly totals. Review your weekly body-weight trend and training performance, then adjust calories or the carb split every 2 to 4 weeks when needed.
What This Tool Does Not Do
It only estimates calories and macros. It does not provide peak-week water, sodium, diuretic, drug, or medical protocols, and the output is for reference only — consult a qualified professional before making aggressive nutrition changes, especially in the final weeks of contest prep.