Loading...
Your macros depend on your body weight, sex, and goal. Cutting, bulking, and maintenance all require different calorie and protein targets. Select your weight below to see exact numbers calculated from your estimated TDEE.
Step 1
Calculate BMR
BMR = 370 + (21.6 x lean mass in kg). Lean mass is estimated from body weight using average body fat: 18% for men, 25% for women.
Step 2
Calculate TDEE
TDEE = BMR x activity multiplier (1.2 to 1.9 depending on how active you are). This is your total daily energy expenditure.
Step 3
Apply Goal Adjustment
Cutting: TDEE x 0.80 (20% deficit). Bulking: TDEE x 1.10 (10% surplus). Maintenance: TDEE. Then split into protein, fat, and carbs.
Your activity level determines how many calories you burn above your BMR. Select your activity level when browsing individual macro pages for accurate targets.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days per week |
| Moderately Active(hub default) | 1.55 | Moderate exercise 3-5 days per week |
| Very Active | 1.725 | Hard exercise 6-7 days per week |
| Extra Active | 1.9 | Very hard exercise and physical job |
Calorie targets below use moderate activity (1.55). Click any weight card to see macros for your actual activity level.
Higher protein (2.6g/kg) preserves muscle during a 20% calorie deficit. Fat at 35% supports hormone production. Carbs fill remaining calories.
Moderate protein (2.3g/kg) on a 10% surplus. Carbs are higher because the extra calories fuel heavier training sessions.
Moderate protein (2.3g/kg) maintains muscle without the aggressive intake needed on a cut. Calories match TDEE for weight stability.
Based on estimated TDEE using Katch-McArdle formula at 18% average body fat.
| Weight | Cutting | TDEE | Bulking |
|---|---|---|---|
| 130 lbs | 1,752 | 2,191 | 2,412 |
| 140 lbs | 1,856 | 2,318 | 2,549 |
| 150 lbs | 1,956 | 2,442 | 2,686 |
| 160 lbs | 2,052 | 2,566 | 2,822 |
| 170 lbs | 2,152 | 2,689 | 2,959 |
| 180 lbs | 2,252 | 2,813 | 3,095 |
| 190 lbs | 2,352 | 2,941 | 3,236 |
| 200 lbs | 2,451 | 3,064 | 3,372 |
| 210 lbs | 2,551 | 3,188 | 3,509 |
| 220 lbs | 2,651 | 3,312 | 3,645 |
| 230 lbs | 2,751 | 3,436 | 3,782 |
| 240 lbs | 2,851 | 3,563 | 3,919 |
| 250 lbs | 2,951 | 3,687 | 4,055 |
| 260 lbs | 3,051 | 3,811 | 4,192 |
Cutting = 20% deficit. Bulking = 10% surplus. TDEE = moderate activity baseline.
Based on 18% average body fat. Select your weight to see cutting, bulking, and maintenance macros.
Based on 25% average body fat. Select your weight to see cutting, bulking, and maintenance macros.
Interactive Macro Calculator
Enter your exact stats for a personalized calculation.
TDEE Calculator
Find your total daily energy expenditure before setting macros.
Cutting Guide
Deficit levels, calorie targets, and muscle preservation for a cut.
Bulking Guide
Surplus targets, protein timing, and lean bulk vs dirty bulk.
Calories Per Day
Calorie targets by sex, age, and activity level.
How Long to Lose Weight
Timeline projections at every pace from 0.5 to 2 lbs per week.
FitCommit calculates your macros using an AI body scan from your phone camera. Get your body fat percentage, lean mass, and personalized macro targets in 60 seconds. Free 1-month trial.
Try FitCommit Free