Free tool
Macro calculator for body recomposition
Macro calculator for body recomposition, cutting, and lean bulk. Use this tool to split your daily calories into protein, carbs, and fat based on your bodyweight and phase. Protein follows ISSN guidance (Jäger et al., 2017), fats shift by phase, and carbs fill the rest. Free, no signup, no email gate.
What it calculates
Protein first, fats by phase, carbs with the calories left
Enter your calorie target, bodyweight, and goal. The calculator sets a practical protein target, assigns dietary fat based on whether you are cutting, recomping, or lean bulking, then converts the remaining calories into carbs for training performance.
What macros areProtein (4 kcal/g), carbs (4 kcal/g), and fats (9 kcal/g) make up your total daily calories.
How split is chosenProtein by bodyweight and goal (0.8–1.0 g/lb), fat at 25–30%, carbs fill the remainder.
What to do with resultHit protein daily, track weekly averages, and adjust after 2–3 weeks of trend data.
Use your result
Your first seven days: repeatable beats perfect
- 1. Save protein. Build each day around the protein target before worrying about the rest.
- 2. Repeat meals. Use two or three meals you can make on a workday and average the week.
- 3. Review one trend. After two weeks, compare bodyweight, waist, and gym performance before changing calories.
Still deciding which phase fits? Start with the body recomposition calculator for a calorie target and a practical read on recomp versus a cut or bulk.
How the body recomposition math works
Protein is set first based on bodyweight and goal: 1.0 g/lb on a cut, 0.9 g/lb on recomp, 0.8 g/lb on a bulk. Fat is set as a percentage of total calories: 25% on a cut, 27% on recomp, 30% on a bulk. Carbs fill the remaining calories.
For recomp, the calculator keeps protein high and fat moderate so the plan supports hard training without turning into a crash diet. If you are trying to lose fat and build muscle at the same time, start with recomp calories from the TDEE calculator, then use this page to split those calories into protein, carbs, and fats.
Why protein goes up during a cut: lower calories means more relative emphasis on preserving muscle. Why fat percentage shifts: hormone production and satiety both benefit from adequate fat at different calorie levels. Carbs are flexible because performance tolerance varies — some clients do well on lower carbs, others need more for training intensity.
When to choose cut, recomp, or bulk
Choose cut if your main goal is fat loss and your waist trend needs to move down.
Choose recomp if you are newer to structured lifting, coming back after time off, or carrying enough body fat that you can train hard near maintenance while improving body composition.
Choose bulk if you are already lean enough and need a controlled calorie surplus to add muscle.
Related tools and guides
FAQ
Quick questions
Is this a body recomposition macro calculator?
Yes. Choose recomp when you want protein high enough to support muscle retention or gain while calories stay near maintenance. The calculator sets protein first, uses a moderate fat target, and lets carbs fill the remaining calories for training performance.
How much protein per pound of bodyweight should I eat?
0.8 to 1.0 grams per pound of bodyweight per day for resistance trainees. The International Society of Sports Nutrition Position Stand (Jäger et al., 2017) supports 1.4-2.0 g/kg (roughly 0.6-0.9 g/lb) for general resistance training, with the upper end (around 1.0 g/lb) appropriate during a fat-loss phase to preserve muscle.
Should I eat more protein on a cut?
Yes. During a calorie deficit, higher protein helps preserve lean muscle and increases satiety. This macro calculator uses 1.0 g/lb on a cut, 0.9 g/lb on recomp, and 0.8 g/lb on a bulk. The protein floor goes up as calories go down.
Why do my calories not equal protein plus carbs plus fat?
Protein and carbs are 4 kcal/g, fat is 9 kcal/g. The math is: (protein g × 4) + (carb g × 4) + (fat g × 9) = total kcal. Rounding to whole grams may show a 5-15 kcal difference; that is normal and not a problem in practice.
Do I need to hit my macros exactly every day?
No. Target the weekly average. If protein is 30 g low one day and 30 g high the next, the week averages out. Day-to-day variation is expected. The point is the weekly trend, not perfection on any single day.
How should I split protein across the day?
Split into 3-5 meals of roughly equal protein. For a 200 g daily target, that's 40 g across 5 meals or 50 g across 4 meals. Evenly distributed protein maximizes muscle protein synthesis stimulation throughout the day per leucine-threshold research.
The calculator is a starting point
Macros are the easy part. The hard part is reading your week — sleep, training quality, weight trend, hunger, stress — and knowing when to shift protein up, fat down, or carbs around training. That is what 1:1 coaching with Kris adds. The calculator gets you 80%; coaching gets you the last 20%, which is where most people stall.
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Free coaching tip
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25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.
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