Macro Calculator —
Calculate Daily Protein, Carbs & Fat
No need to stress over macro counting. Just enter your info, we calculate everything — you just execute.
What Are Macronutrients?
The three main nutrients your body needs daily — and why each matters for your fitness.
Protein — 4 kcal/g
Protein is the building block for muscles. Without enough protein, your body struggles to repair muscle tissue damaged after workouts. That's why if you hit the gym, protein is non-negotiable. Good sources: chicken, fish, eggs, tempeh, tofu, whey protein.
Carbs — 4 kcal/g
Carbohydrates are your body's main fuel. Enough carbs keep your energy up during workouts, boost performance, and prevent burnout mid-session. Rice, potatoes, oats, whole wheat bread, and bananas are solid carb sources.
Fat — 9 kcal/g
Fat is important for hormone balance, vitamin absorption, and joint health. Don't be afraid of fat — just choose healthy sources like avocado, olive oil, nuts, and fatty fish. Fat also keeps you full longer.
Managing your macros properly will make your fitness progress much more optimal. Whether you're cutting (losing weight), bulking (building muscle), or maintaining — each needs a different macro approach. This calculator handles everything based on your body weight, so targets are personal, not guesswork.
Cutting
-500 kcal deficit from TDEE. Keep protein high to preserve muscle.
Maintain
Calories equal to TDEE. Balanced macros to maintain weight and performance.
Bulking
+300 kcal surplus from TDEE. High protein for max muscle building.
How to Read Your Macro Results
Four simple steps to start managing your intake from the calculation results.
Check Your Daily Calories
This number is your daily calorie target based on TDEE adjusted to your goal. For cutting, you'll be at a 500 kcal deficit. For bulking, a 300 kcal surplus. Use this as your main eating guide each day.
Prioritize Protein First
Protein is calculated at 2g per kg of body weight. This is ideal for maintaining or building muscle. Aim to spread protein evenly across each meal (3-4 servings/day). If you're 70 kg, your protein target is 140g — that's roughly 35-47g per meal.
At Least 1g/kg Fat
Fat is crucial for hormone function and overall health. Never drop below 1g per kg of body weight. Remaining calories after protein and fat are filled by carbs — so carbs automatically go up or down based on your goal.
Track & Adjust
These results are a starting point. Everyone's metabolism differs. Try it for 1-2 weeks, then evaluate: how's your progress? If cutting but not losing, reduce carbs slightly. If bulking but not gaining, add 100-200 kcal of carbs. Macros are flexible, not set in stone.
Try Other Free Fitness Tools
Maximize your progress with calculators from G-Trackt.
Track Your Macros Daily on G-Trackt
Know your macro targets? Just log them in G-Trackt. Lightweight app, free, no hassle — perfect if you're serious about getting fit without overcomplicating things.