Macro Calculator
Calculate your daily protein, carb, and fat targets
Macronutrients (protein, carbohydrates, and fat) are the three categories of nutrients that provide calories. This free calculator splits your daily calorie target into optimal gram amounts for each macro based on your bodyweight and fitness goal.
How This Is Calculated
Protein targets are based on the current evidence for optimizing muscle protein synthesis: 1.6-2.2g per kg of body weight (Schoenfeld & Aragon, 2018). Fat floors are set at 0.4g/kg to support hormonal health (minimum recommended by ISSN). Remaining calories are allocated to carbohydrates. Calorie adjustments: −500 cal for fat loss, maintenance for recomp, +300 cal for lean bulking.
Assumptions & Limitations
These macro targets are population-based recommendations. Individual needs vary based on training volume, body composition, metabolic health, food preferences, and adherence capacity. Very lean or very overweight individuals may need adjusted protein targets. The fat floor is a minimum, and some people function better with higher fat intake. Adjust based on how you feel, perform, and recover.
What To Do With These Numbers
Hit your protein target consistently. It's the most important macro for body composition. Distribute protein across 3-4 meals (30-50g per meal) for optimal muscle protein synthesis. Carb and fat ratios can flex based on preference as long as you hit protein and stay near your calorie target. Track for 2-3 weeks, then adjust based on results.
Scientific References
Frequently Asked Questions
What is the best macro ratio for fat loss?
A common fat loss macro split is 40% protein, 35% carbs, 25% fat. However, the most important factor is total calories and protein. Aim for at least 0.8-1g protein per pound of bodyweight, then distribute remaining calories between carbs and fat based on preference.
How do I calculate my macros for muscle gain?
For muscle gain, start with your TDEE plus 200-300 calories. Set protein to 1g per pound of bodyweight, fat to 0.3-0.4g per pound, and fill remaining calories with carbs. Carbs fuel intense training and support recovery.
Do macros matter more than calories?
Calories determine weight change (surplus = gain, deficit = lose). Macros determine body composition (muscle vs fat). Both matter, but if you can only track one thing, track protein and total calories. Those two factors explain most results.
How much fat should I eat per day?
Minimum 0.3g per pound of bodyweight (about 20-25% of calories) to support hormone production. Athletes may go up to 35%. Very low-fat diets can impair testosterone, recovery, and vitamin absorption.
Macros Calculated. Now Get the Full Plan
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Disclaimer
The information provided on this page is for educational and informational purposes only. These calculations are estimates based on population averages and may not reflect your individual needs. Consult a qualified healthcare professional before starting any diet or exercise program.
Last reviewed: February 14, 2026