Nutrition · Energy Balance

Macro Calculator

One input · Three goals · Every formula preserved

Bodyweight — the only input

lbs

Deficit

Cut

2,500

kcal/day · Below maintenance

Baseline

Maintenance

3,000

kcal/day · Energy balance

Surplus

Bulk

3,500

kcal/day · Above maintenance

Per-meal callouts split each day across

Cut

Calories2,500

Daily total

Protein 680 kcal170 g

Carbs 1,280 kcal320 g

Fat 540 kcal60 g

Per meal÷ 4

Protein

42.5g

Carbs

80g

Fat

15g

Maintenance

Calories3,000

Daily total

Protein 680 kcal170 g

Carbs 1,780 kcal445 g

Fat 540 kcal60 g

Per meal÷ 4

Protein

42.5g

Carbs

111.3g

Fat

15g

Bulk

Calories3,500

Daily total

Protein 680 kcal170 g

Carbs 2,280 kcal570 g

Fat 540 kcal60 g

Per meal÷ 4

Protein

42.5g

Carbs

142.5g

Fat

15g

A general planning estimate that reproduces the source spreadsheet — not individualized nutrition advice.