Fuel & Forge / Free tools / Macro Calculator
Macro Calculator
Macros are the protein, carbohydrate and fat that make up your calories. This sets protein from your body weight first, because that is what protects and builds muscle, then splits the rest between fat and carbs.
Fill in the fields to see your result.
How it's calculated
Protein is set from body weight: 2.2 g per kg when losing fat (to hold on to muscle in a deficit), and 1.8 g per kg otherwise. That covers the range research supports for people who lift.
Fat is 25 to 28% of calories, and never below 0.6 g per kg, which keeps hormones healthy. Everything left over goes to carbohydrate, which fuels training.
Protein and carbs have 4 calories per gram, fat has 9.
Questions
How much protein do I need to build muscle?
Around 1.6 to 2.2 g per kg of body weight a day suits most people who strength train. More than that is fine but rarely adds extra muscle.
Do I have to hit my macros exactly?
No. Get close to your protein and calorie targets most days. Carbs and fat can swap around without changing your results much.
Is a low carb diet better for fat loss?
Not when calories and protein are the same. Pick the split you can stick to. Higher carbs usually help training performance.
Let a coach do this every week
A calculator gives you a starting point. Fuel & Forge sets your calories, macros and training, then adjusts them every week from your check-ins, so you never have to recalculate.
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