Macro Calculator by Goal
Protein, carb and fat grams for cut, maintain or bulk.
Enter your values
Enter the daily calories in kcal.
Choose one of: Fat loss, Maintenance, Muscle gain.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Protein
- 220 g
- Carbs
- 165 g
- Fat
- 73 g
- Calorie check
- 2,200 kcal
Quick answer
Macro targets in grams come from splitting your daily calories using goal-specific protein, fat and carb ratios.
grams = (calories x %) / kcal-per-gram (protein/carb 4, fat 9)
At a glance
| What it does | Protein, carb and fat grams for cut, maintain or bulk. |
|---|---|
| Category | Health |
| Inputs needed | Daily calories, Goal |
| Main output | Protein |
| Formula | grams = (calories x %) / kcal-per-gram (protein/carb 4, fat 9) |
| Cost | Free — no sign-up, no download |
How to use the Macro Calculator by Goal
- 1Enter your target daily calories, e.g. from a TDEE calculator.
- 2Pick the goal that matches your current phase.
- 3Adjust individual macros within ±5g once you know your preferences and hunger response.
Inputs explained
- Daily calories(kcal)
- Enter the daily calories in kcal.
- Goal
- Choose one of: Fat loss, Maintenance, Muscle gain.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calories2200 kcal
- GoalFat loss
Results
- Protein220 g
- Carbs165 g
- Fat73 g
- Calorie check2,200 kcal
Frequently asked questions
Why does protein stay similar for cut and bulk?
Higher protein protects muscle during a deficit and supports growth during a surplus.
Should carbs and fat ratios be fixed?
No — they're flexible; keep protein and total calories as the priorities.
What do I need to enter into the Macro Calculator by Goal?
Just 2 values: daily calories, goal. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Macro Calculator by Goal work out the answer?
Macro targets in grams come from splitting your daily calories using goal-specific protein, fat and carb ratios. It applies the formula grams = (calories x %) / kcal-per-gram (protein/carb 4, fat 9) and shows the working so you can check each step by hand.
Is the Macro Calculator by Goal free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.