Macro Calculator for Cutting and Bulking: How to Calculate Your Macros

Macros (macronutrients) are protein, carbohydrates, and fat — the three sources of calories in your diet. For cutting (fat loss), a typical macro split is 40% protein, 35% carbs, 25% fat. For bulking (muscle gain), it's 25% protein, 50% carbs, 25% fat. But the right split depends on your calories, preferences, and goals.

After years of trial and error with my own body composition, I finally dialed in my macros at 185g protein, 240g carbs, and 70g fat during a 12-week cut that took me from 198 to 181 pounds while keeping my bench press at 275 lbs. Tracking macros instead of just calories was the difference between losing muscle and losing only fat. If you are new to tracking, start by calculating your protein needs first since protein is the most important macro for body composition.

Use our Macro Calculator to get personalized macro targets based on your body and goals.

What Are Macros and Why Do They Matter?

Each macronutrient serves specific functions:

Why Track Macros Instead of Just Calories?

How to Calculate Your Macros

Step 1: Calculate Your TDEE

Your Total Daily Energy Expenditure determines your calorie needs:

TDEE = BMR × Activity Multiplier

Use our TDEE Calculator for a precise calculation, or read our TDEE guide for a full explanation of how total daily energy expenditure works.

Step 2: Set Your Calorie Target

Step 3: Calculate Protein

Protein is calculated first, based on body weight:

Example (180 lb person cutting at 2,000 calories):

Protein: 180 × 1.0 = 180g
Protein calories: 180 × 4 = 720 calories

Step 4: Calculate Fat

Fat should be at least 0.3-0.4 g/lb for hormone health:

Example (continuing):

Fat: 180 × 0.35 = 63g
Fat calories: 63 × 9 = 567 calories

Step 5: Fill Remaining with Carbs

Carbs fill whatever calories remain:

Remaining calories = Total - Protein calories - Fat calories
Carbs (g) = Remaining calories ÷ 4

Example (continuing):

Remaining: 2,000 - 720 - 567 = 713 calories
Carbs: 713 ÷ 4 = 178g

Final macros: 180g protein, 178g carbs, 63g fat = 2,000 calories

Macro Ratios by Goal

For Cutting (Fat Loss)

Cutting requires a calorie deficit with high protein to preserve muscle:

Example cutting macros (2,000 calories):

For Bulking (Muscle Gain)

Bulking requires a surplus with enough protein and carbs for training:

Example bulking macros (3,000 calories):

For Maintenance

Maintenance allows more flexibility:

For Recomposition (Build Muscle + Lose Fat)

Recomp is challenging but possible for beginners or those returning to training:

Key: Eat at maintenance or slight deficit, prioritize protein, train hard with progressive overload.

Macro Splits for Different Diets

Standard Balanced Diet

• Protein: 25-30%
• Carbs: 40-50%
• Fat: 25-30%

High Protein Diet

• Protein: 35-40%
• Carbs: 30-40%
• Fat: 25-30%

Low Carb Diet

• Protein: 30-35%
• Carbs: 15-25%
• Fat: 40-50%

Keto Diet

• Protein: 20-25%
• Carbs: 5-10%
• Fat: 65-75%

High Carb (Endurance Athletes)

• Protein: 15-20%
• Carbs: 55-65%
• Fat: 20-25%

Sample Macro Meal Plans

Cutting: 1,800 Calories (175P/120C/70F)

Bulking: 3,200 Calories (180P/420C/100F)

Maintenance: 2,400 Calories (150P/280C/80F)

Tracking and Hitting Your Macros

Flexible Dieting / IIFYM

"If It Fits Your Macros" allows food flexibility while hitting targets:

The 80/20 rule:

• 80% whole, nutrient-dense foods
• 20% whatever you enjoy

This prevents feeling deprived while ensuring nutrition quality.

Macro Tracking Apps

Popular options for tracking:

• MyFitnessPal (most comprehensive database)
• Cronometer (best micronutrient tracking)
• MacroFactor (adaptive algorithms)
• Carbon Diet Coach (AI-adjusted)

How Precise Do You Need to Be?

Common Macro Mistakes

Mistake 1: Ignoring Protein

Problem: Prioritizing carbs and fat while protein falls short.

Solution: Plan protein first. Build meals around protein sources, then add carbs and fat.

Mistake 2: Fat Too Low

Problem: Cutting fat below 0.3 g/lb to "save calories."

Solution: Maintain minimum fat for hormones. Reduce carbs instead if needed.

Mistake 3: Not Adjusting Over Time

Problem: Using the same macros as your body changes.

Solution: Recalculate every 4-6 weeks or when progress stalls.

Mistake 4: Weekend Blowouts

Problem: Perfect weekday macros destroyed by untracked weekends.

Solution: Track weekends too, or at least estimate. One 4,000-calorie day can erase a week's deficit.

Mistake 5: Obsessing Over Perfection

Problem: Stress over hitting exact numbers creates an unhealthy relationship with food.

Solution: Aim for 90% consistency. Small daily variations balance out over time.

Adjusting Macros When Progress Stalls

For Weight Loss Plateaus

If fat loss stalls for 2+ weeks:

1. Check tracking accuracy — Are you weighing food? Counting everything?
2. Reduce calories by 100-200 — Cut from carbs or fat, maintain protein
3. Increase activity — Add steps or cardio before cutting more food

For Bulking Plateaus

If muscle gain stalls:

1. Verify you're actually eating enough — Track diligently
2. Add 100-200 calories — Primarily from carbs
3. Assess training — Progressive overload is essential

How to Use Our Macro Calculator

Our Macro Calculator creates your personalized plan:

1. Enter your stats — weight, height, age, sex
2. Select activity level — how active you are
3. Choose your goal — lose fat, build muscle, maintain
4. Get your macros — daily targets for protein, carbs, fat

The calculator also shows:

• Calorie breakdown by macro
• Meal-by-meal distribution suggestions
• Adjustment recommendations for plateaus

Frequently Asked Questions

What's the best macro ratio for weight loss?

For weight loss, aim for 35-40% protein, 25-35% carbs, and 25-35% fat. High protein preserves muscle and increases satiety. The exact split matters less than maintaining a calorie deficit.

Do I need to hit my macros exactly?

No, being within 5-10% of your targets is sufficient. Prioritize protein (hit it daily), then be approximately accurate on carbs and fat. Perfect daily accuracy isn't required for results.

Should I eat the same macros every day?

Consistency helps, but slight daily variations are fine. Some people cycle carbs (higher on training days, lower on rest days) for optimization, but it's not required.

How do I know if my macros are working?

Track progress over 2-4 weeks:

• Weight trending in the right direction
• Strength maintained or increasing
• Energy levels stable
• Hunger manageable

If any of these are off, adjust macros accordingly.

Can I still eat out and hit my macros?

Yes, with strategies:

• Look up restaurant nutrition in advance
• Prioritize protein when ordering
• Skip calorie-dense sides and sauces
• Save calories during the day for dining out

What if I'm vegan/vegetarian?

Same macro principles apply. Focus on varied plant proteins (legumes, tofu, tempeh, seitan, plant protein powders) and combine complementary amino acid sources throughout the day.

Related Calculators

• TDEE Calculator — Calculate your calorie needs
• Protein Calculator — Detailed protein recommendations
• Calorie Calculator — For weight loss or gain targets
• Calorie Deficit Guide — Complete guide to creating a sustainable deficit

Conclusion

Calculating and tracking macros gives you control over your body composition in a way calorie counting alone doesn't. Whether you're cutting, bulking, or maintaining, the right balance of protein, carbs, and fat supports your goals while allowing dietary flexibility.

Use our Macro Calculator to get your personalized targets. Start by hitting protein consistently, stay approximately accurate on carbs and fat, and adjust based on results every few weeks.

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Macro recommendations are general guidelines based on nutrition science and fitness research. Individual needs vary based on health conditions, preferences, and specific goals. Consult a registered dietitian for personalized advice.