Macro Calculator (Cut, Maintain, Bulk)
Turn your TDEE and goal into daily calorie targets and protein, carb, and fat grams using a goal-appropriate macronutrient split.
Result
- Maintenance (TDEE)2,500 kcal
- Goal adjustment-20% → 2,000 kcal
- Protein (40%)200 g (800 kcal)
- Carbs (30%)150 g (600 kcal)
- Fat (30%)67 g (600 kcal)
Step-by-step
- Adjust TDEE for the goal: 2,500 × (1 − 20%) = 2,000 kcal.
- Split into macros: protein 40%, carbs 30%, fat 30%.
- Convert kcal to grams (4/4/9): P 200g, C 150g, F 67g.
How to use this calculator
- Enter your TDEE (use a TDEE calculator if you do not know it).
- Choose your goal: cut, maintain, or bulk.
- Pick a macro split, or leave it on auto for a goal-based default.
- Read your daily calorie target and protein/carb/fat grams.
About this calculator
Once you know your TDEE — the total calories you burn in a day — hitting a body-composition goal is a matter of adjusting intake and dividing it into the right macronutrients. This calculator first sets a calorie target: a cut subtracts about 20% for fat loss, maintenance keeps TDEE, and a bulk adds about 15% to support muscle growth. It then splits those calories into protein, carbohydrate, and fat. Using the Atwater factors (protein and carbs at 4 calories per gram, fat at 9), it converts each percentage into grams you can track. The default split is goal-aware — higher protein on a cut to preserve muscle, more carbs on a bulk to fuel training — and you can switch to balanced, high-protein, or low-carb presets. The percentages are sensible starting points; tune them to your results and preferences.
How it works — the formula
Calories = TDEE × (1 + goal adj) [cut −20%, maintain 0, bulk +15%]
Protein g = Cal×P% ÷ 4 ; Carb g = Cal×C% ÷ 4 ; Fat g = Cal×F% ÷ 9The goal scales the calorie target; the split allocates calories to each macro, converted to grams via the Atwater energy factors.
Worked examples
- Inputs:
- tdee=2500, goal=cut, split=auto
- Output:
- 2000 kcal → P 200g, C 150g, F 67g
- Inputs:
- tdee=2500, goal=maintain, split=balanced
- Output:
- 2500 kcal → P 188g, C 250g, F 83g
- Inputs:
- tdee=3000, goal=bulk, split=auto
- Output:
- 3450 kcal → P 259g, C 388g, F 96g
Limitations
- Splits are general guidelines, not individualized prescriptions.
- Protein needs often scale with body weight and training, not just calories.
- Requires an accurate TDEE input to be meaningful.
Educational fitness tool, not medical or dietetic advice.