Phase 6 · Biometric & Longevity

Macro Calculator

Calories are the budget; macros are how you spend it. Turn your daily target into protein, carbs and fat for your goal — with protein set first to protect the muscle you've built.

Educational estimate, not medical advice. These macro targets are general guidance for healthy adults and can't account for medical conditions, medications, allergies or individual needs. Consult a doctor or registered dietitian before changing your diet, especially if you have a health condition.

How do I calculate my macros for cutting or bulking?

Set calories first, then protein, then split what's left. Adjust your TDEE by goal (cut ×0.8, maintain ×1.0, bulk ×1.1), take protein from bodyweight at 0.8–1.2 g/lb, assign a fat share of total calories, and give the remainder to carbs. Protein and fat are anchored; carbs are the balancing item.

The conversions are fixed: protein and carbohydrate are 4 cal/g, fat is 9 cal/g. Fat grams = target calories × fat % ÷ 9; carb grams = (target − protein cal − fat cal) ÷ 4.
Worked example (defaults on this page): a 170 lb person maintaining at 2,400 kcal with 1.0 g/lb protein and 30% fat gets 170 g protein, 80 g fat and 250 g carbs.
Protein comes first because it is the macro that preserves lean mass in a deficit — which is what separates losing fat from losing weight.
Once calories and protein are fixed, the carb-versus-fat split is largely preference. Set it where your training energy and adherence are best; there is no magic ratio.

Under the hood

The math, fully exposed

We adjust calories for your goal, set protein from bodyweight, then split the rest:

Target calories = TDEE × (cut 0.8 · maintain 1.0 · bulk 1.1)

Protein = bodyweight × g/lb (× 4 cal/g)

Fat = target calories × fat % ÷ 9 cal/g

Carbs = (target calories − protein cal − fat cal) ÷ 4 cal/g

Protein is set first: it's the priority macro for keeping muscle, so it's locked to bodyweight before carbs and fat fill the rest.
Carbs are the remainder: once protein and fat are fixed, whatever calories are left become carbs — trade fat % to shift the balance.
If protein + fat exceed calories: carbs would go negative — lower the fat % or protein level, or raise calories.

Your directives

What to do next, based on your numbers

Adjust the sliders to generate tailored recommendations.

Answers

Frequently asked questions

What are macros and why split calories into them?

Macronutrients — protein, carbohydrate and fat — are the three energy-providing nutrients, at 4, 4 and 9 calories per gram. Two diets with the same calories can produce very different results depending on the split: enough protein preserves muscle while you lose fat, while too little can cost you lean mass. Hitting calorie and macro targets is what separates "losing weight" from "losing fat."

Where do I get my daily calorie target?

Start from your TDEE — the calories you burn in a day — then adjust for your goal. You can get an accurate TDEE from our BMR calculator, which uses clinical equations and your activity level. Enter that number here as your calorie target and this tool handles the macro split and the cut/maintain/bulk adjustment on top.

How much protein do I actually need?

For active people and anyone losing fat, roughly 0.8–1.2 grams per pound of bodyweight is the well-supported range — higher when dieting or building muscle, since protein both preserves lean mass and is the most filling macro. This calculator sets protein from your bodyweight first, then fills the rest of your calories with fat and carbs, so muscle is protected before anything else.

Should carbs or fat make up the rest?

Largely personal preference — once protein is set and calories are fixed, trading carbs for fat does not change fat loss much. Active and endurance athletes usually feel better with more carbs for training fuel; others prefer higher fat for satiety. Set the fat percentage where your energy and adherence are best. There is no single magic ratio. This is an educational model, not medical or nutrition advice.

Open the full Macro calculator on EmpireCalc →