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Macros for Cutting & Bulking
Calculate optimal macros (protein, carbs, fat) for cutting or bulking based on your TDEE.
Your Total Daily Energy Expenditure
Your current body weight
Results
Target Calories2,500 kcal
Protein194 g
Fat69 g
Carbs275 g
What is it?
A macro calculator that sets precise protein, fat, and carbohydrate targets based on your TDEE and physique goal.
How to use
Enter your TDEE (from a TDEE calculator), select your goal, and input your body weight. Your macros will be calculated automatically.
Example scenario
A 80 kg person with a 2500 kcal TDEE on a moderate cut targets 2250 kcal, with ~194g protein, ~63g fat, and ~195g carbs.
Pro tip
Track protein first — it is the most important macro for muscle retention during a cut.