🥩
Protein & Macro Calculator
Calculate your daily protein, carb, and fat needs based on your goals and body stats.
Your current body weight in pounds.
If known, this allows a more accurate calculation using lean body mass. Leave blank to skip.
Your primary fitness goal determines macro ratios.
How often and intensely you train each week.
About This Tool
Wondering how much protein per day you actually need? This protein and macro calculator gives you a precise daily breakdown of protein, carbohydrates, and fat tailored to your body weight, composition, and fitness goal. Whether you are cutting, bulking, or doing a body recomp, these numbers give you a clear target. Pair it with our TDEE Calculator for a complete nutrition plan.
How to Use
Enter your body weight and optionally your body fat percentage (use our Body Fat Calculator if you need it). Select your goal and training frequency, then calculate. Spread your protein across 4 meals per day for optimal muscle protein synthesis and prioritize hitting your protein target above all other macros.
FAQ
Do I really need that much protein?
Research consistently shows that 0.8-1.2 grams of protein per pound of body weight is optimal for men who train. Cutting and recomping require more protein to preserve muscle, while maintenance needs are slightly lower. If you struggle to hit your target through food alone, a quality whey protein supplement can fill the gap.
What if my body fat percentage drops my protein number lower than expected?
When body fat is provided, the calculator bases protein on your lean body mass with a higher per-pound multiplier. Muscle tissue — not fat — is what needs protein. The result is more precisely tuned to your actual muscle mass. If you are unsure of your body fat, use our Body Fat Calculator or leave it blank to estimate from total weight.
How important are carbs and fat compared to protein?
Protein is the most important macro for body composition. After that, total calories matter most. Carbs fuel your workouts and recovery, while fat supports testosterone production and hormone health. Never drop fat below 0.3g per pound of body weight, as this can negatively impact hormone levels.
Get weekly tips to level up
Join 2,000+ men getting actionable style, fitness, and life advice every week.
No spam. Unsubscribe anytime.