Free Tool
Macro Calculator
Set protein and fat to bodyweight-anchored targets, then let carbs fill the calorie budget. Pick a goal and a preset to see exactly what to eat per day.
New to macros? Read the plain-English definition →
Your inputs
Your daily macros
Target: 2500 kcal/day from a base TDEE of 2500 kcal.
Protein
163 g
26% of calories • 2 g/kg
Carbs
298 g
48% of calories
Fat
73 g
26% of calories • 0.89 g/kg
Protein at 2 g/kg, fat at 0.89 g/kg. Carbs absorb the remainder.
Get these macros applied to your daily food log automatically
Zealova logs your meals against this target, tracks weekly averages, and warns you before you blow protein or hit a fat surplus.
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Methodology + Sources
- Helms ER, Aragon AA, Fitschen PJ (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. JISSN 11:20.
- Aragon AA, Schoenfeld BJ (2013). Nutrient timing revisited. JISSN 10:5.
- Mettler S, Mitchell N, Tipton KD (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. MSSE 42(2):326-37.
- Morton RW et al. (2018). Meta-analysis: protein supplementation and resistance training. Br J Sports Med 52(6):376-384.
Last updated: 2026-05-14
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
How much protein do I really need?+
For active adults the research consensus is 1.6 to 2.2 grams per kilogram of bodyweight per day. The high end of that range matters most during a cut, when extra protein protects lean mass. In a surplus, 1.6 to 1.8 g/kg is enough to support muscle gain alongside training stimulus.
Why are carbs so high if I lift?+
Glycolytic training (any set in the 5 to 15 rep range) burns muscle glycogen as the main fuel. Adequate carbs let you hit your prescribed reps and recover for the next session. Cutting carbs too low usually reduces training quality before it reduces body fat.
Should I track macros or just calories?+
Calories drive weight change. Macros drive what kind of weight changes. Tracking only calories on a cut often costs you muscle. Tracking only protein and calories is the practical minimum. Full macro tracking is most valuable on aggressive cuts or for physique competitors.
What if I do keto?+
The keto preset sets fat at 75% of calories. Protein stays at 2 g/kg because too much protein converts to glucose via gluconeogenesis. Carbs are whatever is left, usually under 50 g per day. This is the standard well-formulated ketogenic split.
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