By Coach Jeff Alagar, NASM Physique and Bodybuilding Coach and ISSA Certified Nutritionist. Updated November 2026.
Set protein first (about 1.8 to 2.2 g per kg of body weight), fat second (20 to 40% of calories), and let carbs fill the rest. The calculator below does this for your calorie target and goal.
How this macro calculator works
Calories come from your TDEE: 20% below for fat loss, at maintenance for recomposition, 10% above for a lean bulk. You can also type your own calorie number if a coach already set one.
Protein is set at 2.2 g/kg when cutting (to protect muscle) and 1.8 g/kg otherwise. Fat is a share of calories based on the diet style you pick, never below 0.6 g/kg for hormone health. Carbs fill whatever is left. Each gram of protein and carbs is 4 kcal; fat is 9 kcal.
Frequently asked questions
Do I need to hit my macros exactly?
No. Stay within about 10 g of protein and 10 to 20 g of carbs or fat. Hitting calories and protein consistently matters far more than perfect splits.
Is rice bad for fat loss?
No. Rice is a carb like any other. One cup of cooked white rice is about 200 kcal and 45 g of carbs; measure it and fit it into your carb target.
Which macro split is best for building muscle?
Enough protein (1.6 to 2.2 g/kg), a small calorie surplus and progressive training. Carbs help fuel hard sessions, so most lifters do well on a balanced or higher-carb split.
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These calculators give general estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or have a medical condition, ask your doctor before changing your diet or training.
