Macro Calculator
Turn a calorie target into simple protein, fat, and carb goals
Use this macro calculator to create a balanced macro split or a higher-protein setup for fat loss and muscle gain phases.
Protein
130 g
520 kcal
Fat
65 g
585 kcal
Carbs
274 g
1,095 kcal
This model prioritises protein, keeps fat above a practical floor, then gives the rest of your calories to carbs.
How it works
Protein first, fats at a practical floor, carbs with the rest
This is a pragmatic model rather than an extreme diet template. It keeps the logic easy to understand and easy to adjust.
When to adjust
If training feels flat, hunger is high, or food preference matters more than exact macros, keep protein steady and adjust carbs and fats to fit your week.
Related tools
Keep going when you are ready
These are optional next steps once you have finished with the current calculator.