Free tools / Macro calculator
Macro calculator
Turn your daily calories into grams of protein, carbs and fat for your goal. Protein is set by body weight, fat by share of calories, carbs fill the rest.
Your daily macros
Enter your calories (1,000 to 6,000) and body weight to see your grams. They update as you type.
0kcal / day
Protein and fat already use all of these calories, so carbs are at zero. Check the calorie number, or use a goal weight instead of your current weight.
Get this as a daily plan in Epoch, with every meal you log counted against it.
Estimates, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor before changing how you eat.
How this is calculated
The same three steps the Epoch app uses:
- Protein = body weight (kg) x grams per kg for your goal.
- Fat = a share of calories, divided by 9 kcal per gram.
- Carbs = calories left after protein and fat, divided by 4 kcal per gram.
| Goal | Protein | Fat |
|---|---|---|
| Cut | 2.2 g per kg | 25% of calories |
| Maintain | 2.0 g per kg | 25% of calories |
| Bulk | 1.8 g per kg | 25% of calories |
| Recomp | 2.2 g per kg | 27% of calories |
Pounds are converted to kilograms first (1 kg = 2.20462 lb). Fat stays at about a quarter of calories, enough for a varied diet, and carbs get the rest to fuel training.
Worked example
80 kg, cutting on 2,209 kcal:
Fat = 2,209 x 0.25 / 9 = 61 g (552 kcal)
Carbs = (2,209 - 704 - 552) / 4 = 238 g
If you carry a lot of body fat, grams per kilogram of total weight can overshoot. Using your goal weight in the weight box gives a more sensible protein number.
Questions
What are macros?
Macros, short for macronutrients, are the three nutrients that supply calories: protein and carbohydrate at 4 kcal per gram, and fat at 9 kcal per gram. Tracking them in grams tells you not just how much you eat, but what it is made of.
Why does the calculator set protein first?
Protein is the macro that matters most for keeping and building muscle, and its need scales with body weight rather than with calories. So it is set in grams per kilogram first, fat gets a fixed share of calories, and carbohydrate fills whatever is left.
Why is protein lower on a bulk than on a cut?
In a calorie deficit the body is more likely to break down muscle, so a higher protein intake helps protect it. In a surplus there is energy to spare, so slightly less protein is enough and the extra room goes to carbohydrate, which fuels training.
What is a recomp?
Body recomposition means losing fat and building muscle at the same time, usually with a small deficit, high protein and consistent strength training. Progress is slower than a dedicated cut or bulk, and it tends to work best for people who are new to lifting or returning to it.
Do I need to hit my macros exactly?
No. Landing within about 10 grams of each target is plenty. Total calories and protein do most of the work; how carbs and fat split the rest matters less, so it is fine to shift between them to suit what you like to eat.
Where does fiber fit in?
Fiber is part of your carbohydrate grams, not extra. The calculator also shows a fiber target of 14 grams per 1,000 kcal, the reference used in the Dietary Guidelines for Americans.