Get a personalized protein, carb, and fat split based on your body and goals
What's next?
Knowing your macros is the first step - consistency is what gets results. SatisFIT helps you track every workout, monitor volume balance, and stay on course week after week. Try SatisFIT free
This calculator first estimates your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor equation, then adjusts calories based on your goal and distributes them across protein, fat, and carbs. Protein is set per kilogram of bodyweight to support muscle maintenance and growth. If you want to see your TDEE in detail first, use the Total Daily Energy Expenditure (TDEE) Calculator. For fine-tuning your calorie deficit or surplus, use the Deficit & Surplus Calculator.
Protein is set per kilogram of bodyweight and varies by goal and gender.
Cutting: Higher protein (1.8-2.0 g/kg) to preserve muscle during a deficit, 25% calories from fat.
Maintenance: Moderate protein (1.4-1.6 g/kg) for general fitness, 30% calories from fat.
Bulking: High protein (1.6-1.8 g/kg) to support muscle growth, 25% calories from fat.
For individuals with a BMI above 28, protein is calculated using an adjusted bodyweight to avoid overestimation.
Carbohydrates fill the remaining calories, providing energy for training and daily activities.
Anyone who wants specific daily targets for protein, fat, and carbohydrates rather than just a calorie number. This is especially valuable if you are cutting and want to preserve muscle, bulking and want to minimize fat gain, or maintaining and aiming for body recomposition. If you are new to nutrition tracking, starting with macros gives you much more control than counting calories alone.
The biggest mistake is setting calories too low during a cut. Aggressive deficits (over 750 kcal/day) lead to muscle loss, fatigue, and metabolic adaptation. A moderate deficit of 400-500 kcal is more sustainable. Another common error is ignoring protein during a bulk - even in a surplus, inadequate protein limits muscle growth. Finally, many people underestimate their activity level, which leads to eating less than they should and stalling progress. Be honest about how active you are outside the gym as well.
For most active people, 1.6-2.0 g per kg of bodyweight is the evidence-based range. The exact amount depends on your goal - cutting requires more protein to preserve muscle, while maintenance needs less. This calculator personalizes the number based on your body and goal.
Yes. During a calorie deficit your body is more likely to break down muscle for energy. Higher protein intake (2.0-2.2 g/kg for experienced male lifters) helps signal your body to preserve lean tissue. Combined with strength training, this is the most effective strategy to lose fat while keeping muscle.
You do not strictly need to track macros to lose weight - a calorie deficit is what drives fat loss. However, tracking macros helps ensure you are eating enough protein to preserve muscle and getting adequate fat for hormonal health. It gives you more control over your body composition, not just the number on the scale.
If your carbohydrate target seems low, it usually means your calorie deficit is aggressive relative to your protein and fat needs. Consider reducing the deficit slightly or increasing your activity level. Carbs are your primary fuel for training, so very low carb intake can impair workout performance and recovery.