Macro Calculator
Calculate protein, fats and carbs based on your goal
Macro калкулатор
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Why trust us?
- Estimated calculations
- Formulas are publicly known
- Not medical advice
- See "How do we calculate?" section
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What does the macro calculator calculate?
The macro calculator is an online tool that calculates your daily macronutrient needs (protein, fats, and carbohydrates) based on your total calorie intake and fitness goal (cutting, maintenance, or bulking). The calculator shows how many grams of protein, fats, and carbs you should consume per day to achieve your goals, and breaks down the calories from each macronutrient. The calculator uses standard macronutrient ratios optimized for different goals. It's useful for anyone who wants to optimize their nutrition, whether for weight loss, muscle gain, or maintaining current weight. The calculator helps you create a balanced diet plan that supports your fitness and health goals.
How to use the macro calculator?
Using the macro calculator is simple. Follow these steps:
- Enter your calorie goal: Enter your daily calorie target (from TDEE calculator or your goal).
- Select your goal: Choose cutting (weight loss), maintenance (current weight), or bulking (muscle gain).
- Calculate: Click "Calculate" and the calculator will show your macro breakdown.
- Review results: View grams of protein, fats, and carbs, and calories from each.
Example with specific numbers
Example: 2,000 calories/day for cutting
- Total calories: 2,000 calories/day
- Goal: Cutting (weight loss)
- Protein: 150g (600 calories, 30%)
- Fats: 67g (600 calories, 30%)
- Carbs: 200g (800 calories, 40%)
For a cutting diet at 2,000 calories, the calculator suggests higher protein (30%) to preserve muscle mass, moderate fats (30%) for hormone production, and carbs (40%) for energy.
Sources and notes
The macro calculator uses standard macronutrient ratios optimized for different goals. For cutting: higher protein (30-40%) to preserve muscle, moderate fats (25-30%), and lower carbs (30-40%). For maintenance: balanced ratios (30% protein, 30% fats, 40% carbs). For bulking: higher carbs (40-50%) for energy and recovery, moderate protein (25-30%), and fats (25-30%). These ratios are guidelines and individual needs may vary. Protein provides 4 calories per gram, carbs provide 4 calories per gram, and fats provide 9 calories per gram. Always consult with a healthcare professional or registered dietitian for personalized nutrition advice, especially if you have medical conditions or specific dietary needs.
Last updated: April 3, 2026
Data is up to date according to NRA and NOI (Bulgarian tax and social security). For official information see the sources below. Last update: 3 April 2026.
Sources:
- NRA – National Revenue Agency
- NOI – National Social Security Institute
- VAT Act – Bulgarian VAT law
- Local taxes act – Local taxes and fees
Related calculators
Check out our other useful fitness calculators:
- TDEE Calculator – Calculate your daily calorie needs
- 1RM Calculator – Estimate your maximum strength
Frequently Asked Questions
What are macros?
Macros (macronutrients) are protein, fats, and carbohydrates - the three main nutrients your body needs in large amounts for energy and function.
How much protein do I need?
For most people: 0.8-1g per kg of body weight. For athletes and muscle building: 1.6-2.2g per kg. For cutting: higher protein (30-40% of calories) to preserve muscle.
What are good ratios for cutting?
Cutting typically uses: 30-40% protein, 25-30% fats, 30-40% carbs. Higher protein helps preserve muscle during calorie deficit.
What are good ratios for bulking?
Bulking typically uses: 25-30% protein, 25-30% fats, 40-50% carbs. Higher carbs provide energy for workouts and recovery.
Do I need to track macros exactly?
Exact tracking isn't necessary for everyone, but it helps ensure you meet your protein goals and maintain the right calorie balance. Many people find it useful, especially when starting out.