Nutrition calculator
Macro calculator
Split a calorie target into protein, carbs, and fat — anchored to your bodyweight and goal. Free, instant, no sign-up.
Save these targets — the coach adjusts them as your weight moves.
Free — no card, 30 seconds. Your result comes with you.
What are macros?
"Macros" are the three macronutrients that make up your calories: protein (4 kcal/g), carbohydrate (4 kcal/g), and fat (9 kcal/g). Hitting the right split — not just the right calorie number — is what protects muscle on a cut and fuels training on a bulk.
How this calculator works
We set protein from your bodyweight — 2.2 g/kg on a cut (highest, to spare muscle in a deficit), 1.8 g/kg at maintenance, 1.6 g/kg on a bulk. Fat takes a fixed 25% of your calories — a sane floor for hormones. Carbohydrates fill whatever is left. It is the standard "set protein and fat, backfill carbs" approach.
Using your numbers
Macros only matter if you actually hit them, which is the hard part. Knowing you need 144g of protein is easy; turning that into breakfast, lunch, and dinner you'll repeat is the work. The coach builds meals around your split and tracks them as you go.