Macro Calculator
Turn your daily calorie target into a balanced split of protein, carbs, and fat. Protein is set by body weight, fat by a minimum floor, and carbs fill the rest — the same approach RecompOne uses to build adaptive targets.
How macros are calculated
Protein is set at roughly 0.85g per pound of your reference weight (your goal weight if it's lower than your current weight), capped at 250g to avoid extreme targets. Fat uses a floor of about 0.3g per pound or 23% of calories — whichever is higher — to support hormones and satiety. Carbohydrates fill the remaining calories, fueling training and recovery.
Frequently asked questions
How do I calculate my macros?
Start from your calorie target, set protein by body weight (around 0.8–1.0g per pound), allocate fat at roughly 0.3g per pound, then fill the remainder with carbs.
What if I don't hit my macros exactly?
Consistency over the week matters more than any single day. Hitting protein and total calories within a reasonable range most days produces steady progress.
Are these macros right for cutting or bulking?
The split adapts to whatever calorie target you enter. Lower the calories for a cut and protein stays high to preserve muscle; raise them for a lean bulk and carbs increase to support training.
Get macros that adjust with your weekly adherence
RecompOne builds adaptive macro targets from your real logs, then revisits them every week against your progress — so your plan stays on track without manual math.