Macro calculator

what are macros and why split them

Macros — protein, fat, and carbohydrates — are the energy-bearing components of food. Each gram contributes a known kcal load: protein and carbs 4 kcal/g, fat 9 kcal/g. Splitting your daily calories into macros lets you target lean-mass retention (protein), hormonal health and satiety (fat), and training fuel (carbs) at the same time. For lifters, the protein number is the one that matters most.

protein — why 2.2 g/kg on a cut

Resistance-trained adults need more protein than the 0.8 g/kg RDA — that number is for sedentary populations. Helms et al. 2014 reviewed the literature on protein for natural physique athletes and recommended 2.3–3.1 g/kg of fat-free mass on a cut. Morton et al. 2018 meta-analysed protein intake across 49 RCTs and found benefits plateau at ~1.6 g/kg of bodyweight in fed states; higher intakes preserve more strength in a deficit. A larger 2022 meta-analysis (Nunes et al., 2 665 subjects) confirmed the same ~1.6 g/kg plateau. LiftGauge defaults to 2.2 g/kg on a cut and 1.8 g/kg on maintain or bulk — conservative midpoints that fit both papers.

Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 2014;11:20. PMID 24864135. Morton RW et al. Br J Sports Med 2018;52(6):376–84. PMID 28698222. Nunes EA et al. Br J Sports Med 2022;56(8):463–72. PMID 35187864. Murphy CH, Koehler K. Scand J Med Sci Sports 2022;32(1):125–37. PMID 34623696.

fat — 25 % cut / 28 % maintain / 30 % bulk

Fat needs sit in the 20–35 % AMDR (Acceptable Macronutrient Distribution Range) for healthy adults. LiftGauge defaults to 25 % on a cut (preserves hormonal floor while leaving carb budget for training), 28 % at maintenance, 30 % on a bulk (cleaner palette, less appetite suppression). The ISSN Position Stand by Aragon et al. 2017 confirms these ranges support both performance and body-composition goals.

Aragon AA et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr 2017;14:16. PMID 28630601. ACSM Guidelines for Exercise Testing and Prescription, 11e (2022), Ch. 7.

carbohydrates — remainder, and why

Once protein and fat are anchored, carbs take whatever kcal remain. This is on purpose: carbs are the most-flexible macro for lifters and the primary training fuel (replenishes muscle glycogen between sessions). Cutting carbs below remainder = cutting fuel before fat or protein. For most powerlifters this leaves 3–5 g/kg/day at maintenance — well above the threshold for full-volume training.

adjusting macros from real data

Macro targets are starting estimates, not individualized prescriptions. Uncertainty in resting expenditure, activity and food tracking can affect the result. Review your longer-term weight trend, training and recovery when assessing whether the estimate fits; no fixed percentage error band applies to every user.

for strength athletes

For lifters cutting for a weight class, hold protein at 2.2 g/kg and accept lower training volume in the final 2–3 weeks. For per-lift strength-retention projections over 12 weeks at your scenario, see /nutrition STRENGTH tab. To verify the TDEE that anchors this macro split, use the TDEE calculator; for raw resting metabolism without activity, see /bmr-calculator.

method notes

On a hard cut the upper anchor is supported by Longland et al. 2016 (Am J Clin Nutr, PMID 26817506): 2.4 g/kg gained 1.2 kg lean mass during a 40 % deficit, 1.2 g/kg gained 0.1 kg. Fat: 25 % cut / 28 % maintain / 30 % bulk of target kcal (Aragon et al. 2017 ISSN, PMID 28630601). Carbohydrates fill the remainder — Henselmans et al. 2022 (Nutrients 49-study review, PMID 35215506) found carb-vs-fat split has no significant effect on strength in 88 % of long-term trials when total kcal and protein are matched.

frequently asked

Is 2.2 g/kg protein too much?

No, not for resistance-trained adults. Morton et al. 2018 (PMID 28698222) found the dose–response plateau at ~1.6 g/kg/day in fed states, and Helms 2014 (PMID 24864135) recommends up to 2.3–3.1 g/kg of fat-free mass on a cut. The literature does not show kidney harm at 2.2 g/kg in healthy adults (Devries et al. 2018, J Nutr 148:1760–75). The 0.8 g/kg RDA is for sedentary adults, not lifters.

Macro split for keto?

Keto inverts the default — fat 60–75 %, protein 1.6–2.2 g/kg, carbs < 50 g/day. LiftGauge's default macro split is not optimised for keto; for keto specifically use a dedicated keto calculator and treat the LiftGauge protein anchor as the floor. Note that strength performance on keto typically drops 5–10 % vs an isocaloric mixed diet during the first 4–6 weeks (Vargas-Molina 2020, J Sports Med Phys Fitness).

Do I count alcohol?

Yes — alcohol carries 7 kcal/g and is not stored as fat directly but suppresses fat oxidation while the liver clears it. Subtract alcohol kcal from your carb or fat budget for the day, not protein. One standard drink ≈ 14 g alcohol ≈ 98 kcal.

Should fat or carbs be the remainder?

For lifters, carbs are the remainder. Carbs are the most-flexible macro and the primary training fuel; cutting carbs first costs gym performance before any of the other macros do. Anchor protein (per kg), then fat (per percent of kcal), then carbs absorb the rest.

Macros while cutting for a weight class?

Hold protein at 2.2 g/kg (or even 2.4 g/kg in the final 2 weeks), keep fat ≥ 0.6 g/kg for hormonal floor, cut carbs from the bottom of your remainder. Plan the cut so daily deficit stays under 25 % of TDEE; aggressive cuts (deficit > 30 %) cost strength on meet-day (Helms 2014, PMID 24864135). See /nutrition for per-lift retention projections.

How often should I recalculate macros?

Every 4–6 weeks, or after a bodyweight shift greater than 3 kg. BMR scales with kg in Mifflin-St Jeor — losing 5 kg drops your maintenance by ~50–80 kcal/day, and the macro split shifts with it. Re-run the calculator and treat the new numbers as the next starting point.