Macros, short for macronutrients, are the three nutrients that carry calories: protein, carbs, and fat. Protein and carbs hold 4 kcal per gram, fat holds 9 kcal per gram. Counting macros means hitting a daily gram target for each one instead of only counting calories.

How do I find my maintenance calories?

Maintenance calories are the calories you burn in a typical day, also called your total daily energy expenditure. The quickest way to estimate them is a TDEE calculator that uses your age, height, weight, and activity level. The HyperBody TDEE calculator gives you a number in under a minute.

How much protein do I need?

For building or keeping muscle, research supports 1.6 to 2.2 grams per kilogram of bodyweight per day. The standard setting uses 1.6 g/kg, which covers most people who train. Higher intakes around 2.0 to 2.4 g/kg help most while cutting, because extra protein protects muscle and keeps you full on fewer calories.

Why is the cut set at 20% below maintenance?

A 20% deficit loses fat at a steady pace while leaving enough food to train hard and hold on to muscle. Bigger deficits move the scale faster but cost more muscle, more hunger, and more rebound. If you want a gentler cut, eat somewhere between the cut and maintain targets.

Can I change the fat and carb split?

This calculator fixes fat at 25% of calories and gives the rest to carbs, a split that works for most people who train. If you feel better on more fat and fewer carbs, trade them one for one in calories: dropping 10 g of carbs frees 40 kcal, which buys about 4 g of fat. Keep protein where it is.

Do I need to hit my macros exactly every day?

No. Landing within 5 to 10 grams of each macro and within about 100 kcal of your calorie target is plenty. Consistency across the week beats precision on any single day. Prioritize calories and protein; carbs and fat can flex around your training days.

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Units

WeightkgMaintenance calorieskcal

Not sure of your maintenance calories? The TDEE calculator estimates them from your stats and activity.

Goal

Protein level

Your daily calorie target

2,000

kcal per day

Calorie split

Protein: 128 g512 kcal · 26%
Carbs: 246 g984 kcal · 49%
Fat: 56 g504 kcal · 25%

Across 4 meals that is about 32 g of protein, 62 g of carbs, and 14 g of fat per meal.

Fat is set at 25% of calories, enough to support hormones while leaving room for carbs. Treat these numbers as a starting point and adjust based on how your weight and training respond.

Your daily calorie target

2,000 kcal That number is the input.

Where the muscle goes is the output. See it with a free physique scan.

Free physique scan

How to calculate your macros

Enter your bodyweight and maintenance calories, pick a goal and a protein level, and get your daily protein, carbs, and fat in grams.

1
Enter your weight and maintenance calories
Provide your bodyweight and your daily maintenance calories. If you do not know your maintenance, the TDEE calculator estimates it from your stats and activity.
2
Pick your goal and protein level
Choose cutting, maintaining, or lean bulking, then pick a protein intake between 1.6 and 2.4 grams per kilogram of bodyweight.
3
Read your daily macros
See your calorie target and the exact grams of protein, carbs, and fat to eat each day, plus a simple per-meal split.

Why these numbers

Calories decide the direction. Macros decide what you keep.

Protein comes first

Protein protects muscle in a deficit and builds it in a surplus. That is why it is set per kilogram of bodyweight instead of as a percentage of calories.

Fat is the floor

Around 25% of calories from fat keeps hormones and recovery working. Going far below that for long stretches usually backfires.

Carbs fill the rest

Whatever calories remain go to carbs, the fuel for hard training. On a cut they shrink first; on a lean bulk they grow first.

Questions, answered

Macros, explained.

What are macros?: Macros, short for macronutrients, are the three nutrients that carry calories: protein, carbs, and fat. Protein and carbs hold 4 kcal per gram, fat holds 9 kcal per gram. Counting macros means hitting a daily gram target for each one instead of only counting calories.
How do I find my maintenance calories?: Maintenance calories are the calories you burn in a typical day, also called your total daily energy expenditure. The quickest way to estimate them is a TDEE calculator that uses your age, height, weight, and activity level. The HyperBody TDEE calculator gives you a number in under a minute.
How much protein do I need?: For building or keeping muscle, research supports 1.6 to 2.2 grams per kilogram of bodyweight per day. The standard setting uses 1.6 g/kg, which covers most people who train. Higher intakes around 2.0 to 2.4 g/kg help most while cutting, because extra protein protects muscle and keeps you full on fewer calories.
Why is the cut set at 20% below maintenance?: A 20% deficit loses fat at a steady pace while leaving enough food to train hard and hold on to muscle. Bigger deficits move the scale faster but cost more muscle, more hunger, and more rebound. If you want a gentler cut, eat somewhere between the cut and maintain targets.
Can I change the fat and carb split?: This calculator fixes fat at 25% of calories and gives the rest to carbs, a split that works for most people who train. If you feel better on more fat and fewer carbs, trade them one for one in calories: dropping 10 g of carbs frees 40 kcal, which buys about 4 g of fat. Keep protein where it is.
Do I need to hit my macros exactly every day?: No. Landing within 5 to 10 grams of each macro and within about 100 kcal of your calorie target is plenty. Consistency across the week beats precision on any single day. Prioritize calories and protein; carbs and fat can flex around your training days.

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The AI physique rater scores every muscle group from photos, so you can see whether your macros are doing their job.

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Know exactly whatto eat every day.