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. Dialing in macros usually takes some trial and error, but the payoff shows up in results like this: a 12-week cut at 185g protein, 240g carbs, and 70g fat can take someone from 198 to 181 pounds while keeping bench press steady at 275 lbs. Tracking macros instead of just calories is 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 can save a lot of frustration — and make eating out with friends much easier. Rigid diet rules (no bread, no dessert, no eating after 7 PM) often fail long-term. Macro tracking allows for pizza with friends (as long as it fits the numbers) while still supporting results like losing 35 pounds. 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, and 78g fat. Tracking macros gives you more...