FitForge

Macro Calculator

Free daily protein, carb and fat targets built from your maintenance calories and your goal. Switch between cutting, maintaining and bulking to see how the numbers move.

Units
Sex
yrs
lb
Height
ft
in
Goal
Diet style

Daily calories

2,250kcal

Cut · Balanced

Protein

176g

31% · 44 g per meal

Carbs

234g

42% · 59 g per meal

Fat

68g

27% · 17 g per meal

Turn these macros into a day of food

Numbers are easier to hit when you can see them on a plate. Add preferences or foods you avoid, and the assistant drafts a sample day that lands close to your targets.

Uses AI. Answers can be wrong; check anything important.

Four, four, nine: why macros trade off

Every gram of protein or carbohydrate carries about 4 kcal and every gram of fat about 9 (the Atwater factors). With calories fixed, raising one macro has to squeeze another. Here is a 2,400 kcal day: move protein and fat, and watch carbs absorb the difference.

Carbs left: 299 g. Notice that 1 g of fat displaces more than 2 g of carbs.

How FitForge sets your macros

  1. Calories. Mifflin-St Jeor BMR × activity, then −18% for a cut or +10% for a lean bulk.
  2. Protein first. 2.2 g/kg on a cut and 1.8 g/kg otherwise (plus 0.4 g/kg on High protein). The International Society of Sports Nutrition position stand recommends 1.4–2.0 g/kg for active people, with higher intakes useful in a deficit. If you entered body fat above 25%, protein is based on an adjusted weight so it is not inflated.
  3. Fat. 25–27% of calories on balanced plans and 40% on low carb. Staying above about 20% supports hormone production.
  4. Carbs. Whatever calories remain. On keto, carbs are fixed at 30 g and fat fills the gap.

Questions lifters ask

How do I calculate my macros?

Start from your calorie target (TDEE adjusted for your goal). Set protein first, usually 1.6–2.2 g per kg of bodyweight, then fat at 20–35% of calories, and give the remaining calories to carbohydrate. Protein and carbs have 4 kcal per gram; fat has 9.

What are good macros for cutting?

Keep protein high (around 2.0–2.4 g/kg) to protect muscle, fat around 25% of calories, and let carbs take what is left. Higher protein also makes a deficit easier to stick to because it is filling.

What are good macros for bulking?

A small surplus with protein around 1.6–2.0 g/kg, fat 20–30%, and plenty of carbs to fuel training. More protein beyond that does not build more muscle; the extra calories are better spent on carbs.

Is this macro calculator free?

Yes. Every FitForge calculator is free, needs no account, and runs in your browser. Your inputs are remembered only on your device.

What macros should I use for keto?

Keto limits net carbs to roughly 20–50 g a day. Choose the Keto option: it caps carbs, keeps protein moderate-to-high, and fills the rest with fat.

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