Free macro calculator
Macro Calculator — Protein, Carbs & Fat Targets
Calories decide whether you lose or gain weight. **Macros** — protein, carbs, and fat — decide whether that weight change is muscle or fat, and how good you feel getting there.
This calculator sets your calorie target for your goal, then splits it into a high-protein macro breakdown that protects muscle while you cut or build.
Daily calorie target
2,238kcal/day
Protein
165
g/day
Carbs
255
g/day
Fat
62
g/day
Based on a high-protein split: protein from your bodyweight, fat at 25% of calories, carbs filling the rest.
How your macros are set
We start from your maintenance calories, adjust for your goal, then allocate macros in a sensible, muscle-first order:
- Protein first — 1.8–2.2g per kg of bodyweight, the range shown to preserve muscle in a deficit and build it in a surplus.
- Fat next — about 25% of calories, enough for hormones and satiety.
- Carbs fill the rest — your main training fuel, taking whatever calories remain.
Why protein leads
Protein is the macro you can't afford to get wrong. It's the most filling, has the highest thermic effect (you burn more digesting it), and is the raw material for muscle. Hit your protein target and the other macros have far more room to flex around your life.
If you only track one number perfectly, make it protein — everything else is negotiable.
Hitting your macros without the spreadsheet
Knowing your macros is easy; hitting them daily is the hard part. Most people burn out weighing food and looking up entries. WhispCal logs a meal in 3 seconds by voice, photo, or barcode and shows your remaining macros in real time — so the targets this calculator gives you actually get used.
Frequently asked questions
What macro split is best for fat loss?
For fat loss, keep protein high (around 2.2g/kg) to protect muscle, moderate fat for hormones, and use carbs as the flexible lever. The exact carb-to-fat ratio matters far less than hitting your calories and protein.
How much protein do I really need?
Research supports 1.6–2.2g of protein per kg of bodyweight for anyone training. The higher end helps most when you're in a calorie deficit and trying to keep muscle.
Do I have to hit my macros exactly?
No. Treat protein as a floor to reach and calories as a ceiling. Being within ~5–10g on carbs and fat is more than precise enough for great results.
Should my macros change on training days?
You can shift more carbs to training days if you like, but it's optional. Keeping macros consistent is simpler and works just as well for most people.
Keep exploring
Let WhispCal do the math automatically
These numbers are a starting point. WhispCal measures how your body actually responds — logging food in 3 seconds by voice, photo, or barcode — and auto-adjusts your targets as your metabolism changes. Free on iOS and Android.
Free on iOS & Android