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Bodybuilding Macro Calculator

Calculate your daily calories and macros for a cut, recomp, maintenance phase, or bulk using bodybuilding-style protein targets and a practical minimum fat intake.

1

Age

years
Enter your current age.
2

Sex

Used for the Mifflin–St Jeor BMR equation.
3

Body weight

lb
Enter your current body weight.
4

Height

ft
in
Enter your height using the selected unit system.
5

Activity level

Choose the activity level that best represents your normal daily movement and training.
6

Goal

Select the phase that best matches your current goal.

Your estimated daily bodybuilding macros:

0 kcal/day

Your result will appear after calculation.

Bodybuilding Macro Calculator Result

0
kcal / day
0
protein / day
0
carbs / day
0 g
Protein
0 g
Fat
0 g
Carbs
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This calculator provides an informational estimate and is not medical or health advice. Individual calorie and macro needs vary, so use the results at your own discretion.
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How Does the Bodybuilding Macro Calculator Work?

The Bodybuilding Macro Calculator estimates a daily calorie and macronutrient target for cutting, recomp, maintenance, or bulking. It combines the Mifflin–St Jeor equation for estimated basal metabolic rate with an activity multiplier, then adjusts estimated energy needs according to the selected bodybuilding phase. Protein is calculated from body weight, fat is given a practical minimum, and the remaining calories are assigned to carbohydrates.

Term What it means In the calculation Why it matters
BMR Basal metabolic rate is the estimated energy your body uses at rest to maintain basic physiological functions. Mifflin–St Jeor It provides the starting point for estimating total daily energy expenditure.
TDEE Total daily energy expenditure estimates how much energy you use across an average day, including activity. BMR × activity factor It provides the estimated maintenance calorie level before the selected goal adjustment.
Protein Protein provides amino acids needed for tissue maintenance and supports muscle protein remodeling alongside resistance training. g/kg body weight A relatively high protein target is particularly useful when trying to retain or build muscle while training.
Fat Dietary fat is an energy-dense macronutrient and an important part of a balanced diet. 0.6 g/kg minimum Setting a floor prevents the macro calculation from allocating an excessively small amount of dietary fat.
Carbohydrates Carbohydrates provide the remaining calories after the protein and fat targets have been accounted for. Remaining calories ÷ 4 Carbohydrates can provide useful training fuel, particularly when resistance-training volume is high.

1. Estimate BMR

The calculator uses the Mifflin–St Jeor equation to estimate basal metabolic rate from age, sex, body weight, and height. This is an established equation for estimating resting energy expenditure in adults.

2. Estimate TDEE

Estimated BMR is multiplied by an activity factor to approximate total daily energy expenditure. Because activity multipliers are estimates, your real maintenance intake can be higher or lower.

3. Adjust for the Goal

The calculator applies a practical starting adjustment to estimated TDEE: approximately 15% below TDEE for a cut, 5% below for recomp, no adjustment for maintenance, and 10% above for a bulk.

4. Set Protein

Protein is calculated relative to body weight. The calculator uses 2.2 g/kg for a cut, 2.0 g/kg for recomp, and 1.8 g/kg for maintenance or a bulk.

5. Set the Fat Floor

Dietary fat is set at a minimum of 0.6 g/kg of body weight. This creates a practical floor before the remaining calorie budget is allocated to carbohydrates.

6. Calculate Carbohydrates

Protein contributes 4 calories per gram and fat contributes 9 calories per gram. The calories remaining after protein and fat are divided by 4 to estimate the carbohydrate target.

Mifflin–St Jeor BMR:
Male: 10 × weight kg + 6.25 × height cm − 5 × age + 5
Female: 10 × weight kg + 6.25 × height cm − 5 × age − 161

TDEE:
BMR × activity factor

Goal calories:
Cut = TDEE × 0.85
Recomp = TDEE × 0.95
Maintenance = TDEE × 1.00
Bulk = TDEE × 1.10

Protein:
body weight kg × goal-specific protein target

Fat:
body weight kg × 0.6 g/kg

Carbohydrates:
(target calories − protein calories − fat calories) ÷ 4

These calculations are intended as practical starting estimates, not fixed nutritional requirements. Individual energy needs can differ substantially because of activity, body composition, training volume, adaptive changes, food intake, and other factors. Monitor your progress over time and adjust your intake when appropriate.

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Fitness Calculators
Bodybuilding Macro Calculator

Bodybuilding Macro Calculator estimates your daily calories, protein, fat and carbohydrates for cutting, recomp, maintenance, or bulking. It uses the Mifflin–St Jeor equation to estimate BMR, an activity multiplier for TDEE, and goal-specific calorie and protein targets. Your fat intake is given a practical minimum, with the remaining calories allocated to carbohydrates. Use the result as a starting point and adjust based on your real-world progress and changing energy needs.

Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.

What Should My Macros Be for Bodybuilding?

Your bodybuilding macros depend on your calorie target, body weight, training, and current goal. A useful starting point is to set protein first, establish a reasonable fat intake, and then use the remaining calories for carbohydrates. Your ideal numbers can change as your body weight, training volume, and goal change.

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How Much Protein Do I Need for Bodybuilding?

A practical bodybuilding protein target is commonly around 1.6–2.2 grams per kilogram of body weight per day. Higher protein targets can be particularly useful during calorie restriction when preserving lean mass is a priority. More protein is not automatically better, so consistency with an appropriate calorie intake and resistance training remains important.

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How Many Calories Should I Eat to Build Muscle?

Building muscle generally requires adequate energy, protein, and progressive resistance training rather than simply eating as many calories as possible. A modest calorie surplus is a practical starting point for a bodybuilding bulk because it provides additional energy while limiting unnecessary weight gain. The calculator uses approximately 10% above estimated maintenance as its starting bulk adjustment.

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How Many Calories Should I Eat to Cut for Bodybuilding?

A bodybuilding cut requires a sustained calorie deficit while maintaining adequate protein and resistance training. A moderate deficit is generally easier to sustain and can help reduce the amount of weight lost too quickly. This Bodybuilding Macro Calculator starts with approximately 15% below estimated TDEE for a cut.

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What Should My Protein, Fat and Carb Split Be?

There is no single macro ratio that works for every lifter because total calorie needs and training demands differ. Protein can be set relative to body weight, dietary fat can be given an appropriate minimum, and carbohydrates can then fill the remaining calorie budget. This approach allows the macro split to adapt automatically when your calorie target or body weight changes.

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Should I Change My Macros as My Body Weight Changes?

Yes, your calorie and macro targets may need to change as your body weight and goal change. During a cut, a lower body weight can reduce estimated energy expenditure, while gaining weight can increase energy requirements during a bulk. Recalculating periodically and comparing the estimate with your actual progress can help keep your nutrition target aligned with your current phase.

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