How Macros Are Calculated

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. Not sure where you stand? Check your BMI first.

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 deficit slider: Gentle (15%) to Very Aggressive (40%), default Recommended (25%). Bulking surplus: Lean Gain (5%) to Aggressive (15%), default Normal (10%). Maintenance: TDEE. Each cell below links to the default level; sibling pages cover other deficits.

Activity Level Multipliers

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.

Macro Targets by Goal

Cutting

Protein: 2.3 to 3.1g per kg lean mass (sliding)
Fat: 25% to 30% of calories (sliding)
Carbs: Remaining calories, 50g floor

Protein and fat scale with deficit size. At Recommended (25%) the targets land at 2.6g/kg protein and 27% fat. Aggressive deficits push protein higher to protect lean mass.

Bulking

Protein: 2.3g per kg of lean mass
Fat: 25% of calories
Carbs: Remaining calories

Default Normal (10%) surplus. Carbs are higher because the extra calories fuel heavier training sessions. 5% Lean Gain or 15% Aggressive variants are available.

Maintenance

Protein: 2.3g per kg of lean mass
Fat: 25% of calories
Carbs: Remaining calories

Calories match TDEE for weight stability. Same fat percentage as bulking (25%) for consistent hormonal support.

Quick Reference: Calorie Targets for Men (Moderate Activity)

Based on estimated TDEE using Katch-McArdle formula at 18% average body fat.

Weight	Cutting	TDEE	Bulking
130 lbs	1,645	2,191	2,411
140 lbs	1,740	2,318	2,551
150 lbs	1,831	2,442	2,687
160 lbs	1,926	2,566	2,822
170 lbs	2,017	2,689	2,958
180 lbs	2,111	2,813	3,094
190 lbs	2,206	2,941	3,234
200 lbs	2,297	3,064	3,370
210 lbs	2,392	3,188	3,509
220 lbs	2,483	3,312	3,645
230 lbs	2,577	3,436	3,781
240 lbs	2,672	3,563	3,921
250 lbs	2,767	3,687	4,057
260 lbs	2,858	3,811	4,192

Cutting cells use the Recommended (25%) deficit, the default for most lifters. Bulking cells use Normal (10%) surplus. Click any cell to see the page, where 5 cutting siblings (Gentle to Very Aggressive) and 2 bulking siblings (Lean Gain, Aggressive) are linked.

Men's Macros by Weight

Based on 18% average body fat. Select your weight to see cutting, bulking, and maintenance macros.

Women's Macros by Weight

Based on 25% average body fat. Select your weight to see cutting, bulking, and maintenance macros.

Complete Index: All Activity Levels

The cards above show moderate activity. If your week looks different, browse the full list by activity level below. Every combination of weight, sex, goal, and activity has its own page.

Sedentary(Desk job, little or no exercise)280 pages

130 M cutting 130 M cutting 130 M cutting 130 M cutting 130 M cutting 130 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 130 M maintenance 140 M maintenance 150 M maintenance 160 M maintenance 170 M maintenance 180 M maintenance 190 M maintenance 200 M maintenance 210 M maintenance 220 M maintenance 230 M maintenance 240 M maintenance 250 M maintenance 260 M maintenance 130 M bulking 130 M bulking 130 M bulking 140 M bulking 140 M bulking 140 M bulking 150 M bulking 150 M bulking 150 M bulking 160 M bulking 160 M bulking 160 M bulking 170 M bulking 170 M bulking 170 M bulking 180 M bulking 180 M bulking 180 M bulking 190 M bulking 190 M bulking 190 M bulking 200 M bulking 200 M bulking 200 M bulking 210 M bulking 210 M bulking 210 M bulking 220 M bulking 220 M bulking 220 M bulking 230 M bulking 230 M bulking 230 M bulking 240 M bulking 240 M bulking 240 M bulking 250 M bulking 250 M bulking 250 M bulking 260 M bulking 260 M bulking 260 M bulking 130 F cutting 130 F cutting 130 F cutting 130 F cutting 130 F cutting 130 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 130 F maintenance 140 F maintenance 150 F maintenance 160 F maintenance 170 F maintenance 180 F maintenance 190 F maintenance 200 F maintenance 210 F maintenance 220 F maintenance 230 F maintenance 240 F maintenance 250 F maintenance 260 F maintenance 130 F bulking 130 F bulking 130 F bulking 140 F bulking 140 F bulking 140 F bulking 150 F bulking 150 F bulking 150 F bulking 160 F bulking 160 F bulking 160 F bulking 170 F bulking 170 F bulking 170 F bulking 180 F bulking 180 F bulking 180 F bulking 190 F bulking 190 F bulking 190 F bulking 200 F bulking 200 F bulking 200 F bulking 210 F bulking 210 F bulking 210 F bulking 220 F bulking 220 F bulking 220 F bulking 230 F bulking 230 F bulking 230 F bulking 240 F bulking 240 F bulking 240 F bulking 250 F bulking 250 F bulking 250 F bulking 260 F bulking 260 F bulking 260 F bulking

Lightly Active(Light exercise 1-3 days per week)280 pages

130 M cutting 130 M cutting 130 M cutting 130 M cutting 130 M cutting 130 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 130 M maintenance 140 M maintenance 150 M maintenance 160 M maintenance 170 M maintenance 180 M maintenance 190 M maintenance 200 M maintenance 210 M maintenance 220 M maintenance 230 M maintenance 240 M maintenance 250 M maintenance 260 M maintenance 130 M bulking 130 M bulking 130 M bulking 140 M bulking 140 M bulking 140 M bulking 150 M bulking 150 M bulking 150 M bulking 160 M bulking 160 M bulking 160 M bulking 170 M bulking 170 M bulking 170 M bulking 180 M bulking 180 M bulking 180 M bulking 190 M bulking 190 M bulking 190 M bulking 200 M bulking 200 M bulking 200 M bulking 210 M bulking 210 M bulking 210 M bulking 220 M bulking 220 M bulking 220 M bulking 230 M bulking 230 M bulking 230 M bulking 240 M bulking 240 M bulking 240 M bulking 250 M bulking 250 M bulking 250 M bulking 260 M bulking 260 M bulking 260 M bulking 130 F cutting 130 F cutting 130 F cutting 130 F cutting 130 F cutting 130 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 130 F maintenance 140 F maintenance 150 F maintenance 160 F maintenance 170 F maintenance 180 F maintenance 190 F maintenance 200 F maintenance 210 F maintenance 220 F maintenance 230 F maintenance 240 F maintenance 250 F maintenance 260 F maintenance 130 F bulking 130 F bulking 130 F bulking 140 F bulking 140 F bulking 140 F bulking 150 F bulking 150 F bulking 150 F bulking 160 F bulking 160 F bulking 160 F bulking 170 F bulking 170 F bulking 170 F bulking 180 F bulking 180 F bulking 180 F bulking 190 F bulking 190 F bulking 190 F bulking 200 F bulking 200 F bulking 200 F bulking 210 F bulking 210 F bulking 210 F bulking 220 F bulking 220 F bulking 220 F bulking 230 F bulking 230 F bulking 230 F bulking 240 F bulking 240 F bulking 240 F bulking 250 F bulking 250 F bulking 250 F bulking 260 F bulking 260 F bulking 260 F bulking

Very Active(Hard exercise 6-7 days per week)280 pages

130 M cutting 130 M cutting 130 M cutting 130 M cutting 130 M cutting 130 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 130 M maintenance 140 M maintenance 150 M maintenance 160 M maintenance 170 M maintenance 180 M maintenance 190 M maintenance 200 M maintenance 210 M maintenance 220 M maintenance 230 M maintenance 240 M maintenance 250 M maintenance 260 M maintenance 130 M bulking 130 M bulking 130 M bulking 140 M bulking 140 M bulking 140 M bulking 150 M bulking 150 M bulking 150 M bulking 160 M bulking 160 M bulking 160 M bulking 170 M bulking 170 M bulking 170 M bulking 180 M bulking 180 M bulking 180 M bulking 190 M bulking 190 M bulking 190 M bulking 200 M bulking 200 M bulking 200 M bulking 210 M bulking 210 M bulking 210 M bulking 220 M bulking 220 M bulking 220 M bulking 230 M bulking 230 M bulking 230 M bulking 240 M bulking 240 M bulking 240 M bulking 250 M bulking 250 M bulking 250 M bulking 260 M bulking 260 M bulking 260 M bulking 130 F cutting 130 F cutting 130 F cutting 130 F cutting 130 F cutting 130 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 130 F maintenance 140 F maintenance 150 F maintenance 160 F maintenance 170 F maintenance 180 F maintenance 190 F maintenance 200 F maintenance 210 F maintenance 220 F maintenance 230 F maintenance 240 F maintenance 250 F maintenance 260 F maintenance 130 F bulking 130 F bulking 130 F bulking 140 F bulking 140 F bulking 140 F bulking 150 F bulking 150 F bulking 150 F bulking 160 F bulking 160 F bulking 160 F bulking 170 F bulking 170 F bulking 170 F bulking 180 F bulking 180 F bulking 180 F bulking 190 F bulking 190 F bulking 190 F bulking 200 F bulking 200 F bulking 200 F bulking 210 F bulking 210 F bulking 210 F bulking 220 F bulking 220 F bulking 220 F bulking 230 F bulking 230 F bulking 230 F bulking 240 F bulking 240 F bulking 240 F bulking 250 F bulking 250 F bulking 250 F bulking 260 F bulking 260 F bulking 260 F bulking

Extra Active(Very hard exercise and physical job)280 pages

130 M cutting 130 M cutting 130 M cutting 130 M cutting 130 M cutting 130 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 140 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 150 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 160 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 170 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 180 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 190 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 200 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 210 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 220 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 230 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 240 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 250 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 260 M cutting 130 M maintenance 140 M maintenance 150 M maintenance 160 M maintenance 170 M maintenance 180 M maintenance 190 M maintenance 200 M maintenance 210 M maintenance 220 M maintenance 230 M maintenance 240 M maintenance 250 M maintenance 260 M maintenance 130 M bulking 130 M bulking 130 M bulking 140 M bulking 140 M bulking 140 M bulking 150 M bulking 150 M bulking 150 M bulking 160 M bulking 160 M bulking 160 M bulking 170 M bulking 170 M bulking 170 M bulking 180 M bulking 180 M bulking 180 M bulking 190 M bulking 190 M bulking 190 M bulking 200 M bulking 200 M bulking 200 M bulking 210 M bulking 210 M bulking 210 M bulking 220 M bulking 220 M bulking 220 M bulking 230 M bulking 230 M bulking 230 M bulking 240 M bulking 240 M bulking 240 M bulking 250 M bulking 250 M bulking 250 M bulking 260 M bulking 260 M bulking 260 M bulking 130 F cutting 130 F cutting 130 F cutting 130 F cutting 130 F cutting 130 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 140 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 150 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 160 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 170 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 180 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 190 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 200 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 210 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 220 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 230 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 240 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 250 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 260 F cutting 130 F maintenance 140 F maintenance 150 F maintenance 160 F maintenance 170 F maintenance 180 F maintenance 190 F maintenance 200 F maintenance 210 F maintenance 220 F maintenance 230 F maintenance 240 F maintenance 250 F maintenance 260 F maintenance 130 F bulking 130 F bulking 130 F bulking 140 F bulking 140 F bulking 140 F bulking 150 F bulking 150 F bulking 150 F bulking 160 F bulking 160 F bulking 160 F bulking 170 F bulking 170 F bulking 170 F bulking 180 F bulking 180 F bulking 180 F bulking 190 F bulking 190 F bulking 190 F bulking 200 F bulking 200 F bulking 200 F bulking 210 F bulking 210 F bulking 210 F bulking 220 F bulking 220 F bulking 220 F bulking 230 F bulking 230 F bulking 230 F bulking 240 F bulking 240 F bulking 240 F bulking 250 F bulking 250 F bulking 250 F bulking 260 F bulking 260 F bulking 260 F bulking

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Cutting Guide

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