AskCalories
Get the app
Macro Calculator

Macro split calculator

Daily protein, carb, and fat targets in grams. Adjusts based on your goal — cutting, bulking, recomp, or maintenance.

Calories

2135

Protein

170g

Carbs

213g

Fat

59g

~1 lb per week loss with 0.8g/lb protein floor.

CalPilot

Targets set. CalPilot fills the three bars daily.

Photo-log meals and watch protein, carbs, and fat count toward your grams. Free download.

Download on App Store Get it on Google Play

How macros are calculated

  1. Calories from TDEE (Mifflin-St Jeor BMR × activity) ± goal adjustment
  2. Protein: 1g/lb for cuts and recomp; 0.8g/lb for bulk and maintenance
  3. Fat: 25% of calories (minimum 0.3g/lb for hormone health)
  4. Carbs: fill the remaining calories

Goal adjustments

  • Cut: -500 kcal (~1 lb/week loss)
  • Recomp: -200 kcal (slow, precise)
  • Maintain: TDEE
  • Bulk: +250 kcal (~0.5 lb/week gain)

What about IIFYM?

"If It Fits Your Macros" means hitting daily macro targets with food choices flexible. CalPilot's macro engine works the same way — set the targets, log meals, hit them however you like.