Macro Calculator
We calculate TDEE, set protein from bodyweight, lock fat at a healthy floor, and fill the rest with carbs. Then we adjust for your goal.
Inputs
Result
- Calories2633kcal
- Protein135g
- Fat53g
- Carbs405g
Calculations run locally in your browser. Nothing is sent to a server.
How it works
Calories from Mifflin-St Jeor × activity, adjusted by goal. Protein 2.0 g/kg (cut), 1.8 g/kg (recomp), 1.6 g/kg (bulk). Fat ≥0.7 g/kg for hormones. Carbs fill remaining kcal (kcal − P×4 − F×9) ÷ 4.
References
FAQ
Why protein first?
Protein is the only macro you can't store. It runs muscle protein synthesis and satiety. Fat is locked at a hormone floor, carbs absorb the rest.
Can I swap carbs and fat?
Within limits. Drop carbs below ~80 g/day and performance tanks. Drop fat below 0.5 g/kg and hormones suffer.
How often should I recalc?
Every 2–4 weeks during a cut, every 4–6 weeks during a bulk. Ascend Club's adaptive macros engine does this for you.
Related
Skip the spreadsheet
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