Calculation formula

Personal data

Weight (kg)

Height (cm)

Age

Biological sex

Lean Body Mass (LBM)

— kg

Activity level

Calorie goal

Bulk percentage

10%

5%20%

Deficit percentage

15%

10%20%

Macro distribution

Protein

2.2 g/kg

1.6 g/kg3.0 g/kg

Fat

0.7 g/kg

0.6 g/kg1.2 g/kg

Carbs

Automatic

Remaining calories after protein and fat

📊

Real-time results

Complete your data on the left panel and your macros will appear here instantly.

Your macros

⚠

BMR

—

kcal / day

Maintenance

—

kcal / day

Target calories

—

kcal / day

Maintenance

—

kcal

🥩 Protein

—g

— kcal

🥑 Fat

—g

— kcal

🌾 Carbs

—g

— kcal

💡

P: 2.2g/kg · F: 0.7g/kg · Carbs use the remaining calories. Adjust based on tolerance and preference.

MacroCalc, free macro calculator online