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Macro Calculator
Macros Explained (No BS)
You can't out-train a bad diet. I've seen guys spend 2 hours at the gym then wonder why they're not getting bigger. Meanwhile they're eating like 80g of protein a day. Your macros matter more than your workout split.
💡 Real Talk from Sarah Jenkins, RD
If you're lifting weights, you need 0.8-1g of protein per pound of bodyweight. That's not optional—it's the minimum. A 180 lb guy cutting on 100g of protein? You're losing muscle, not just fat.
The Big 3 Macros
Protein (4 calories/gram): Builds muscle, keeps you full. Chicken, fish, eggs, protein powder. Hardest macro to overeat.
Carbs (4 calories/gram): Energy for workouts. Rice, oats, potatoes. Not evil despite what keto bros tell you.
Fats (9 calories/gram): Hormones, brain function. Nuts, avocado, olive oil. Calorie-dense, so don't go crazy.
Which Split Should You Pick?
Balanced (40/30/30): Maintenance or slow cutting. Works for most people.
High Protein (40/20/40): Aggressive cut. Protein keeps you from losing muscle. Carbs are low so energy might suck.
High Carb (50/20/30): Bulking or endurance athletes. More gas in the tank for long workouts.
Keto (20/5/75): Almost no carbs, high fat. Trendy but not necessary unless you have specific health reasons.
⚠️ Common Mistake: Dirty Bulk
"I'm bulking so whatever" is how you gain 30 lbs and only 5 lbs is muscle. Track your macros even when bulking. Aim for +300-500 calories over maintenance, not +1500. Slow and steady wins.
Real Example
You're 180 lbs, eating 2400 calories to cut. Using 40⁄30/30 split:
- Protein: 240g (960 cal)
- Carbs: 180g (720 cal)
- Fat: 80g (720 cal)
That's roughly 8 oz chicken breast, 2 cups rice, and 3 tbsp peanut butter spread across your meals. Not that complicated.
Don't Overthink It
Hit your protein target first. Then fill the rest with carbs and fats based on what you prefer. Like bread? Go higher carb. Like nuts and cheese? Higher fat works.
Track for 2-3 weeks. If you're gaining/losing at the right rate and feeling good, you nailed it. If not, adjust by 200-300 calories and reassess.
Reviewed by Sarah Jenkins, RD
Registered Dietitian & Sports Nutritionist
Sarah works with athletes to hit their macro targets without losing their minds.
Frequently Asked Questions
How much protein do I really need?
If you lift weights, aim for 0.8-1g of protein per pound of bodyweight minimum. A 180 lb person needs 144-180g protein daily. Less than that and you're losing muscle when cutting. This isn't optional—it's the baseline for preserving lean mass.
Which macro split is best for fat loss?
High protein works best: 40% protein, 30% carbs, 30% fat. Protein keeps you full and preserves muscle. You can also do 40/20/40 (protein/carbs/fat) for aggressive cuts, but energy might suffer. The key is hitting your protein target first, then adjusting carbs/fats based on preference.
Do I need keto to lose weight?
No. Keto (75% fat, 20% protein, 5% carbs) works for some people but isn't magic. Weight loss comes from calorie deficit, not carb restriction. Most people do better with moderate carbs for workout energy. Try balanced macros (40/30/30) first before going extreme with keto.