Macro Calculator
Turn a daily calorie target into practical protein, carbohydrate, and fat goals for cutting, maintenance, or muscle gain.
How macro targets are calculated
Protein is set from body weight and goal, fat receives 25–30% of calories, and carbohydrates fill the remaining calories.
These are flexible starting targets, not rigid limits. Food quality, preferences, training response, and medical needs still matter.
Method and source:ISSN position stand on diets and body composition
Last reviewed: July 2026
How to use this calculator
Use the calculator as a practical starting point, then apply the result in the context of your training, recovery, and individual response.
- 1Enter the requested measurements or performance data.
- 2Choose the units and options that match your situation.
- 3Calculate, review the method and limitations, and adjust sensibly.
Frequently asked questions
How does this calculator work?
Protein is set from body weight and goal, fat receives 25–30% of calories, and carbohydrates fill the remaining calories.
How accurate is this calculator?
These are flexible starting targets, not rigid limits. Food quality, preferences, training response, and medical needs still matter.
Using your results
Every calculated 1RM is an estimate. Use the range as a training guide, and choose working weights that match your experience, technique, and current condition.
Safety tips
- Warm up thoroughly before attempting heavy lifts.
- Use controlled movement and proper technique.
- Use a spotter or safety equipment for near-maximal lifts.
- Increase the load gradually to reduce injury risk.
- Stop if you feel pain and allow enough time for recovery.
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