Get your perfect protein, fat & carb split based on your goal. Whether you're cutting, bulking or maintaining — hit the right macros every day.
| Goal | Protein | Carbs | Fats |
|---|---|---|---|
| Cut | 40% | 35% | 25% |
| Maintain | 30% | 40% | 30% |
| Bulk | 25% | 50% | 25% |
| Athletic | 35% | 45% | 20% |
Macronutrients — protein, carbohydrates, and fats — are the three categories of nutrients that provide energy. While total calories determine weight change, your macro split determines body composition, energy levels, muscle retention, and athletic performance.
Research consistently shows that tracking macros (IIFYM) produces equal or better results than rigid meal plans, with significantly higher adherence rates. Use this calculator to find your daily targets, then hit those numbers with any foods you enjoy.