Macro Calculator
Calculate your optimal protein, carb, and fat intake based on your goals. Whether you're cutting, maintaining, or bulking — get personalized macro targets.
Calculate Your Macros
Enter your details above to calculate your optimal macros
Get your protein, carbs, and fat targets based on your goal
About Macro Calculations
Protein: Protein: Set based on body weight (1.8-2.4 g/kg depending on goal). Higher when cutting to preserve muscle, moderate when bulking.
Fat: Fat: Set at 25-30% of total calories to support hormone production and nutrient absorption. Minimum ~0.5g per lb of body weight.
Carbs: Carbs: Fills remaining calories after protein and fat. Primary fuel source for intense training.
Note: Note: These are starting points. Adjust based on your energy levels, workout performance, and progress photos. Track for 2-3 weeks before making significant changes.
Related Tools
Want AI to optimize your macros?
Arvo adjusts your protein, carbs, and fats based on your training and recovery needs.
- Dynamic macro adjustment
- Training-day optimization
- Recovery-based nutrition
Want to Learn More?
Dive deeper into nutrition science with our comprehensive guides.
What's Your Ideal Macro Split?
Personalized nutrition recommendation
Answer 4 quick questions about your goals and preferences to get a personalized macro split recommendation.
Protein
Muscle & recovery
Carbs
Energy & performance
Fat
Hormones & satiety
Understanding Macronutrients
Macronutrients (macros) are the three main nutrients that provide energy: protein, carbohydrates, and fat. Each plays a unique role in your body and affects your training and body composition differently.
Protein (4 calories per gram)
Protein is essential for muscle repair, growth, and preservation. It's the most important macro for anyone lifting weights. Protein has the highest thermic effect (your body burns ~25% of protein calories during digestion) and is the most satiating macronutrient, making it especially valuable during a cut.
- Cutting: 2.0-2.4g per kg body weight
- Maintenance: 1.8-2.2g per kg body weight
- Bulking: 1.6-2.0g per kg body weight
Carbohydrates (4 calories per gram)
Carbs are your body's preferred fuel source for intense training. They spare protein from being used as energy, support recovery, and fuel high-intensity exercise. Carb intake is typically adjusted based on training volume and remaining calories after protein and fat are set.
Fat (9 calories per gram)
Fat is essential for hormone production (including testosterone), vitamin absorption, and cell membrane health. Never go below 0.5g per pound of body weight, as this can negatively impact hormone levels and overall health.
Setting Up Your Macros
Step 1: Calculate Your Calories
First, determine your Total Daily Energy Expenditure (TDEE) and adjust based on your goal. Use our TDEE Calculator for this.
Use our TDEE Calculator. Typically:
- Cutting: TDEE minus 500 calories
- Maintenance: TDEE
- Bulking: TDEE plus 200-300 calories
Step 2: Set Protein
Protein is set based on body weight, not percentage of calories. This ensures you get enough regardless of your calorie target.
Step 3: Set Fat
Fat is typically set at 25-30% of total calories, with a minimum of 0.5g per pound of body weight for hormonal health.
Step 4: Fill With Carbs
The remaining calories come from carbohydrates. This is your flexible macro — adjust based on training performance and energy levels.
Tracking Tips
- Use a food scale: Eyeballing portions leads to significant errors. A food scale costs under $20 and dramatically improves accuracy.
- Track consistently: Weigh food raw when possible. Be consistent with how you track (raw vs. cooked weights).
- Focus on averages: Daily fluctuations don't matter. Look at weekly averages to assess progress.
- Prioritize protein: If you can only track one macro, track protein. It's the most important for body composition.
Scientific References
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384.
- Helms ER, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-138.
Common Macro Myths Debunked
❌ Carbs make you fat
✅ Caloric surplus causes weight gain, not carbohydrates. Carbs support training performance and recovery, and can be part of any successful diet.
❌ You need to eat every 3 hours
✅ Meal frequency doesn't affect metabolism. Total daily intake matters, not how often you eat. Choose a meal schedule that fits your lifestyle.
❌ High protein damages your kidneys
✅ No evidence of harm in healthy individuals. Only those with pre-existing kidney conditions need to limit protein intake.
❌ Fat should be eliminated
✅ Dietary fat is essential for hormone production (including testosterone) and vitamin absorption. Minimum 0.5g/kg body weight is recommended.
❌ Tracking macros is obsessive
✅ It's an educational tool. After a few months of tracking, most people develop intuition for portions and can estimate without weighing everything.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros allows you to optimize your diet for specific goals like building muscle or losing fat, while still having flexibility in food choices.
How much protein do I need to build muscle?
Research suggests 1.6-2.2g of protein per kg of body weight (0.7-1g per lb) is optimal for muscle building. During a caloric deficit (cutting), aim for the higher end (2.0-2.4g/kg) to preserve muscle mass. When bulking, 1.6-2.0g/kg is sufficient since you have adequate calories.
What's the best macro ratio for fat loss?
For fat loss, prioritize protein (30-40% of calories or 2.0-2.4g/kg body weight), maintain adequate fat (20-30% for hormones), and fill remaining calories with carbs. The exact ratio matters less than total calories and hitting your protein target.
Should I track macros or just calories?
Tracking macros is more effective for body composition goals (building muscle or maintaining muscle while losing fat). If you only track calories, you might lose weight but also lose muscle. At minimum, track calories and protein.
How do I adjust macros if I'm not seeing results?
Track for 2-3 weeks before making changes. If losing weight too fast (>1% body weight/week), add 100-200 calories from carbs. If not losing weight, reduce calories by 100-200 from carbs or fat. Adjust one variable at a time.
Want AI-Optimized Training for Your Diet Phase?
Arvo's AI automatically adjusts training volume and intensity based on whether you're in a deficit, maintenance, or surplus. Cutting? Lower volume, higher intensity. Bulking? Higher volume to maximize growth stimulus.
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