Liftsmith

Macro calculator

Calories for your goal from your TDEE, split into protein, fat and carbs for someone who lifts, with the reason behind each number.

Activity

3 to 5 days a week

2740

calories a day

Your TDEE: what you burn on an average day.

  • Protein144 g 21%

    1.8 g per kg of body weight: the middle of the range lifters need.

  • Fat76 g 25%

    A quarter of your calories, and never under 0.6 g per kg, for hormones.

  • Carbs370 g 54%

    The rest of your calories, to fuel hard sets.

Spread the protein over 4 meals; it's used best in portions of 30 to 40 g.

How it's worked out

TDEE comes from the Mifflin-St Jeor equation times an activity factor, the same as the TDEE calculator. Your goal sets the calories: 500 under (never below BMR), equal, or 250 over. Protein is set first per kilogram of body weight, then fat, and carbs take what's left.

Questions

How much protein do I need to build muscle?
Most research on lifters lands between 1.6 and 2.2 g per kg of body weight a day (about 0.7 to 1 g per pound). This calculator uses 1.8 g to maintain or build and 2.2 g on a cut, where more protein helps keep muscle.
How are fat and carbs set?
Fat gets a quarter of your calories but never under 0.6 g per kg, which keeps hormones healthy. Carbs fill the rest, because they fuel hard sets. If you prefer more fat and fewer carbs, swap them gram for calories: 1 g of fat is 9 calories, 1 g of carbs is 4.
How many calories to lose fat or build muscle?
About 500 under your TDEE loses roughly 0.5 kg (1 lb) a week, never going under your BMR. About 250 over builds muscle with little fat. Weigh yourself a few times a week and adjust if the trend doesn't match.
Do I need to hit my macros exactly?
No. Hit your protein and land near your calories most days; the split between fat and carbs matters much less.

More: the TDEE calculator, the body fat calculator and the FFMI calculator.

Train for the goal you eat for

Liftsmith plans each workout from your recovery and your training block, so a cut keeps its strength and a bulk turns into muscle.

Start free in your browser

Macros that follow your weigh-ins

Start free