Fat
59 gYour inputs
Build a macro target
Daily targets
Your macro starting point
Protein target
167 gCarbohydrate
226 gProtein calories
32%Remaining for carbs
904 kcalA high-protein cutting target with enough dietary fat to remain usable.
Free macro calculator
Set protein first, keep a useful fat floor, and let carbohydrates fill the rest of your calorie budget.
Your inputs
Daily targets
Protein target
167 gFat
59 gCarbohydrate
226 gProtein calories
32%Remaining for carbs
904 kcalA high-protein cutting target with enough dietary fat to remain usable.
Protein is based primarily on body weight, or estimated lean mass when body-fat percentage is available. Fat is set to a practical body-weight-based floor. Carbohydrate receives the calories remaining after protein and fat.
This is a starting allocation, not a claim that one macro split is uniquely optimal. Adherence, food quality, training performance, and total calories matter more than hitting exact grams every day.
Protein and carbohydrate each contain about four calories per gram; fat contains about nine. To trade 25 grams of carbohydrate for fat while keeping calories similar, add roughly 11 grams of fat. Keep protein stable during a cut unless a qualified professional recommends otherwise.
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