Macro Calculator for Weight Loss, Cutting & Bulking
This free macro calculator turns your daily calorie target into concrete gram targets for protein, fat, and carbs. Choose cutting, maintenance, or bulking, enter your body weight in kg or lb and your TDEE, and get a macro split you can apply immediately. Everything runs in your browser.
How Macros Are Calculated
The calculator prioritizes protein first, based on body weight, because adequate protein protects lean mass during a calorie deficit. It then sets a practical fat floor to support hormones and adherence, and assigns the remaining calories to carbohydrates for training energy. In bulk mode, protein stays adequate while more of the calorie surplus goes to carbs.
Macros for Cutting
For weight loss, start from your maintenance calories (TDEE) minus a moderate deficit. Keep protein high, keep fat at or above the floor, and let carbs absorb the deficit. If training performance drops sharply, reduce the deficit rather than cutting protein.
When to Recalculate
Recalculate every 4 to 8 weeks, or sooner if body weight or training load changes meaningfully. Macro targets are estimates, not prescriptions: judge them against your weekly body-weight trend and adjust in small steps.