Macro Calculator for Cutting and Bulking: How to Calculate Your Macros
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(/blog/protein-calculator-guide) first since protein is the most important macro for body composition. Use our...
Macro Tracking Guide: How to Count Macros for Weight Loss and Muscle Gain
Macro Tracking Guide: How to Count Macros for Weight Loss and Muscle Gain Tracking macros saved my sanity — and my social life. Before I learned this approach, every diet meant food rules: no bread, no dessert, no eating after 7 PM. Macro tracking let me eat pizza with friends (as long as it fit my numbers) and still lose 35 pounds. It's the reason I became a dietitian: I wanted everyone to know that sustainable weight loss doesn't require perfection or deprivation. Calculate Your Macros Use our free macro calculator below to get personalized protein, carbohydrate, and fat targets based on your goals. Macros (macronutrients) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). For weight loss, a typical macro split is 30% protein, 35% carbs, and 35% fat. For a 2,000-calorie diet, this equals approximately 150g protein, 175g carbs,...