Pick a goal and this calculator splits your daily calories into protein, carbs, and fat, in grams you can actually shop and cook against. The split logic is shown below the tool, because a macro target you understand is one you can adjust when real life edits your week.
calories · split for your goal
Treat these numbers as starting points. If a medical condition or medication affects your weight or appetite, get your targets from your doctor or a registered dietitian.
Macronutrients are the three places calories come from. Protein and carbs carry 4 calories per gram, fat carries 9. Any calorie target can be hit with wildly different mixes of the three, and the mix is what decides whether a deficit costs you fat or muscle, and whether training feels strong or flat.
Total calories still rule the scale. Macros decide what the scale change is made of. That order matters, and it's why this tool sets your calories first and splits them second.
Protein is set first, at 0.8 grams per pound of body weight. That's the midpoint of the range a large meta-analysis found maximizes muscle retention and growth in training adults, and it's deliberately the same math the protein calculator walks through in depth.
Fat comes second, at a quarter of your calories. Fat is where the floor matters more than the ceiling; dropping it too low interferes with hormones and makes food joyless, which ends diets.
Carbs get everything that remains. They're the flexible macro and the one your training feels first, so harder training weeks deserve the bigger carb allowance the bulk setting produces.
One caveat worth saying plainly. These are starting ratios for healthy training adults, and the gram targets scale with body weight. They are not medical nutrition therapy, and a very light or very heavy body weight can push the percentages outside sensible bounds; that's a dietitian conversation, and the tool says so when it happens.
Cutting. Protein is the number you defend; the carb and fat targets can trade against each other by a meal without hurting anything. If you only track one macro on chaotic days, track protein and stay near your calories.
Bulking. The bulk setting adds a small surplus, about 5 to 10 percent, because muscle is built slowly and everything beyond slow is fat. Weigh in weekly; if the monthly gain is much past a pound or two, pull carbs back one notch.
Either way, cook like it's normal food. A palm of protein, a fist of carbs, a thumb of fat per meal lands most people surprisingly close without weighing anything. Save the food scale for the weeks when progress stalls and you need the truth.
Plenty of people have perfect targets in an app and a freezer full of good intentions. What changes outcomes is having the plan adjusted when your week changes, by someone who saw last week's numbers. That's the job coaching does: custom programming, nutrition guidance, and weekly check-ins tailored to your schedule, your equipment, and your goals, with progress review, form feedback, and program adjustments every single week.