Macro Calculator
Set macro targets from estimated maintenance calories, calorie adjustment, and macro split presets.
Conservative deficit focused on consistency and lean-mass retention.
| Preset | P/C/F % | P/C/F g |
|---|---|---|
| Balanced | 30/40/30 | 190/254/85 |
| Higher Protein | 35/35/30 | 222/222/85 |
| Lower Carb | 35/25/40 | 222/159/113 |
| Higher Carb | 25/50/25 | 159/317/70 |
| Ketogenic | 30/10/60 | 190/63/169 |
Calorie Adjustment Interpretation
Your macro target is interpreted by how far calories are set below or above estimated maintenance.
| RANGE | CATEGORY |
|---|---|
| -50--25 | Aggressive Cut Large deficit. Can be effective short-term but harder to sustain. |
| -25--12 | Moderate Cut Common fat-loss range with reasonable appetite and recovery tradeoffs. |
| -12--3 | Mild Cut Conservative deficit focused on consistency and lean-mass retention. |
| -3-3 | Maintenance Near-maintenance intake where body weight may stay roughly stable. |
| 3-12 | Lean Gain Small surplus often used for gradual muscle gain phases. |
| 12-25 | Bulk Larger surplus with faster scale-weight gain and higher fat-gain risk. |
| 25+ | Aggressive Surplus Very large surplus. Useful rarely; monitor body-composition changes closely. |
What This Macro Calculator Does
This calculator estimates maintenance calories from your profile and activity level, then applies your selected calorie adjustment to generate macro targets in grams.
How To Use It for Planning
Start with a conservative calorie adjustment and a macro split you can follow consistently. Then calibrate from your 2 to 4 week body-weight trend.
For maintenance estimates, compare against the TDEE Calculator. For weekly pace planning, pair this with the Calorie Deficit Calculator and the Weight Loss Calculator.
If you track meal photos for intake verification, use the Calorie Estimator and compare your weekly average against this macro target.
Important Limits
Macro percentages are planning defaults, not medical prescriptions. Food quality, adherence, training load, and recovery all affect outcomes.
If you train at high volume, prioritize adequate protein and carbohydrate intake around sessions.
For activity-driven calorie output from walking targets, compare with the Steps to Calories Calculator or the Calories Burned Calculator.
References
- Mifflin-St Jeor resting energy equation (PubMed):A New Predictive Equation for Resting Energy Expenditure
- Dietary Reference Intakes (NCBI Bookshelf) for macronutrient ranges:Dietary Reference Intakes for Energy, Carbohydrate, Fat, and Protein
- International Society of Sports Nutrition position stand on protein and exercise:ISSN Position Stand: Protein and Exercise
More Tools →
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TDEE Calculator
Estimate total daily energy expenditure from BMR equation and activity level.
BMR Calculator
Estimate basal metabolic rate from standard resting-energy equations.
Steps to Calories Calculator
Estimate calories burned from steps using stride, body weight, and walking pace.