Macro Calculator
Personalized protein, carbohydrate, and fat targets — built around your goal and body weight. Defaults follow current sports-nutrition research (~1.0 g/lb protein for lifters in a deficit).
Your details
How macros are calculated
Step 1: TDEE via Mifflin-St Jeor (see the TDEE calculator). Step 2: adjust calories for goal (−20% cut, +10% bulk). Step 3: assign macros.
Macro assignment rules
Why high protein?
In a deficit, high protein preserves lean mass; in a surplus, it caps fat gain and supports recovery. Meta-analyses converge on ~1.6–2.2 g/kg as optimal for trained lifters.
FAQ
What's the best macro split for cutting?
~1.0 g/lb protein, ~0.4 g/lb fat, the rest from carbs. Higher protein protects muscle when calories are low.
How much protein for muscle gain?
1.6–2.2 g/kg of body weight (0.7–1.0 g/lb). Beyond this, no additional benefit for hypertrophy.
Do I need to hit macros exactly?
No. Within ±5 g protein, ±10 g carbs, ±5 g fat is fine. Consistency over weeks beats precision on any one day.
Should I count fiber?
Yes, but it's part of total carbs — don't subtract. Aim for 14 g per 1,000 kcal as a baseline.
Tired of guessing your macros?
FitBear logs your meals from a photo and adjusts your targets weekly based on actual progress.
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