How much protein do I need per day?

For people who strength-train, research supports 0.7–1.0 grams of protein per pound of body weight (1.6–2.2 g/kg) for muscle building and retention. During a calorie deficit (cutting), aiming for the higher end (1.0 g/lb) helps preserve lean mass. During a surplus (bulking), 0.8 g/lb is generally sufficient.

Macros is short for macronutrients — the three main categories of nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros rather than just total calories helps ensure you get enough protein for muscle growth while balancing energy from carbs and fats.

How do I calculate my macros?

Start with your Total Daily Energy Expenditure (TDEE), then adjust calories up or down based on your goal. Set protein first (typically 0.8–1.0 g per pound of body weight), then fat (around 25–30% of total calories), and fill the remainder with carbohydrates. This calculator handles all of that math for you.

Should I eat the same macros on rest days?

For most people, keeping macros consistent every day is simpler and just as effective. Advanced athletes sometimes use carb cycling — eating more carbs on training days and fewer on rest days — but the total weekly intake matters more than daily fluctuations. Consistency beats complexity.

Macro Calculator

Get personalized protein, carb, and fat targets based on your body and fitness goal — free, instant, no signup.

Age

Weight (lbs)

Height (ft)

Height (in)

Height (cm)

Activity Level

Goal

— cal/day

Maintenance calories

Protein

—

Carbs

—

Fat

—

—g

Protein

—g

Carbs

—g

Fat

—

from protein

—

from carbs

—

from fat

How This Works

This calculator first estimates your TDEE using the Mifflin-St Jeor equation, adjusts it for your goal, then splits calories into macros using evidence-based guidelines:

Protein: 1.0 g/lb (cutting) · 0.8 g/lb (maintaining/bulking)
Fat: 25% of total calories
Carbs: Remaining calories after protein & fat

Tips for Success

Hit your protein target first — it's the most important macro for body composition
Don't stress about hitting carbs/fat exactly — ±10 g is fine
Track for 2–3 weeks, then adjust if your weight isn't moving as expected
These are starting points, not gospel — your body will tell you what it needs

More Free Tools

🔢 Body Fat Calculator 🔥 TDEE Calculator

Want AI-powered macro targets?

GainFrame analyzes your progress photos with AI and generates personalized macro recommendations — no manual calculations needed.