🍽 Macro Calculator
Calories tell you how much to eat; macros tell you what that food should be made of. This calculator sets protein at 2.2 g per kilogram of body weight and fat at 0.8 g per kilogram, then fills the rest of your calorie budget with carbohydrates.
Your calorie target starts from a weight-based estimate scaled by activity, minus 500 kcal for cutting or plus 300 kcal for bulking. Hit the protein number daily — that is the one that protects your muscle.
How to use this calculator
Enter your weight, pick your goal and activity level, and the tool returns your daily calorie target plus protein, carb and fat grams.
- Enter your Weight in the kg field.
- Choose your Goal: cut, maintain or bulk.
- Pick the Activity level that matches your week.
- Read your calorie target and the protein, carbs and fat gram targets below it.
Frequently asked questions
How are the macro targets worked out?
The tool first estimates a calorie target from your weight times 22, scaled by your activity multiplier, then subtracts 500 for cutting or adds 300 for bulking. Protein is set at 2.2 g per kg of body weight and fat at 0.8 g per kg; carbohydrates fill whatever calories remain.
Can you show a worked example?
A 75 kg person maintaining weight with moderate activity gets a target of about 2,558 kcal. Protein comes to 165 g (660 kcal) and fat to 60 g (540 kcal), leaving roughly 339 g of carbs for the rest.
Why is protein fixed at 2.2 g per kg?
Research on active people shows around 2.2 g per kg per day is the sweet spot for holding muscle while cutting and for building it while bulking. It is the one macro you should hit daily even when the others drift.
Should I adjust anything over time?
Yes. Re-run the numbers every few weeks as your weight changes, and if your weight stalls for two to three weeks, move the calorie target by 200 to 300 kcal. The calculator gives a starting point, not a permanent prescription.