Macro Calculator.
Hit your numbers.
Get your exact protein, carb, and fat targets, personalised for your body, goal, and activity level. Free, science-backed, no signup.
What this calculator does
After estimating maintenance calories (TDEE) from your stats and activity, this tool sets a calorie target for fat loss, maintenance, or muscle gain, then splits calories into protein, carbs, and fat.
- Inputs: age, sex, height, weight, activity level, goal (lose fat / maintain / gain muscle), and meals per day.
- Limitations: Macro splits are rules of thumb. Training volume, food preferences, and digestion vary. Protein is prioritised; carb and fat balance flexes to hit calories. Adjust if performance or adherence suffers.
- Who it is for: people who want gram targets to pair with calorie planning, not a meal plan or medical diet.
Use this macro split with the main calorie calculator for projections, confirm baseline burn in the TDEE-only view, and keep adjustments simple with calorie deficit basics on the blog.
Medical disclaimer: LeanCalc does not replace a dietitian or physician, especially for clinical conditions.
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Based on 3 meals per day
Get your calorie deficit, 12-week weight projection, and timeline to your goal weight.
Try the Calorie Deficit Calculator →What are macros?
Macros (short for macronutrients) are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Unlike micronutrients (vitamins and minerals), macros are needed in large quantities every day.
Each macro serves a different purpose. Protein builds and repairs muscle tissue. Carbohydrates are your body's preferred fuel source for exercise and brain function. Fat supports hormone production, vitamin absorption, and long-term energy.
How much protein do I need per day?
For most active people, 1.6 to 2.2 g of protein per kg of bodyweight is the research-backed range for supporting muscle maintenance or growth. During a calorie deficit, staying at the higher end (2 g per kg) helps preserve lean muscle while losing fat.
LeanCalc sets protein at approximately 2 g per kg for fat loss goals, and 1.8 g per kg for maintenance and muscle gain, then fills remaining calories with carbs and fat.
How are macros different for each goal?
Fat loss: Higher protein to preserve muscle, moderate fat for hormones, lower carbs to create a calorie deficit. Total calories are below your TDEE.
Maintenance: Balanced split: enough protein to maintain muscle, carbs for energy, fat for health. Total calories match your TDEE.
Muscle gain: Slightly higher carbs to fuel training and support recovery, high protein to build new tissue, moderate fat. Total calories are above your TDEE (a lean bulk).
What is IIFYM (If It Fits Your Macros)?
IIFYM is a flexible dieting approach where you eat any food you choose, as long as your daily macro totals hit your targets. Instead of following a rigid meal plan, you track protein, carbs, and fat throughout the day and stay within your numbers.
Research shows IIFYM produces similar body composition results to traditional dieting, with better long-term adherence because it eliminates the feeling of restriction.
Frequently asked questions
Should I track macros or just calories?
Tracking macros gives you more control over body composition. Calories alone determine weight change, but macros determine whether that weight is fat or muscle. If you want to look better (not just weigh less), tracking macros is worth the extra effort.
How do I hit my protein target?
Focus on protein-dense foods at every meal: chicken breast, eggs, Greek yoghurt, cottage cheese, fish, lean beef, tofu, or protein powder. Aim for at least 30 g of protein per meal to hit daily targets across three to four meals.
Do I need to hit my macros exactly every day?
No. Weekly averages matter more than daily precision. Aim to be within 5 to 10 g of your protein target daily; protein is the most important macro. Carbs and fat can flex more freely as long as total calories stay on target. Use our Calorie Deficit Calculator to set your calorie baseline.
How often should I recalculate my macros?
Recalculate every four to six weeks or after losing or gaining more than 3 to 4 kg. As your body weight changes, your TDEE changes, which means your macro targets need to be updated to keep producing results.