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...
Protein Calculator: How Much Protein Do You Need Per Day?
Protein Calculator: How Much Protein Do You Need Per Day? For muscle building and active individuals, aim for 0.7-1.0 grams of protein per pound of body weight. A 180-pound person focused on building muscle needs 126-180 grams of protein daily. For general health, 0.36 grams per pound (the RDA minimum) is sufficient, but most active people benefit from more. At 185 pounds, I spent my first two years of lifting eating only 80 grams of protein per day and wondering why I was not gaining muscle. Once I bumped my intake to 170 grams daily, split across four meals, I gained 12 pounds of lean mass in six months while keeping my body fat at 14%. Dialing in protein was the single biggest change I made alongside tracking my macros(/blog/macro-calculator-guide) for the first time. Use our Protein Calculator(/health/protein-intake-calculator) to get personalized recommendations based on your weight, goals, and activity level....