How do I choose protein and fat preferences (g/kg)?

Start with Standard for both. Higher protein is often easier to follow in a cut and can be more conservative for muscle retention. Higher fat can improve satiety but leaves fewer calories for carbs. Pick the option you can hit consistently.

Should carbs be higher on training days?

Many lifters prefer higher carbs on training days to support performance and recovery. The training/rest split redistributes carbs across the week while keeping weekly calories unchanged. Disable the split if you prefer the same carb target every day.

How do I adjust macros if weight is stuck?

Track a 14-day weight trend (not single-day changes). If your trend is not moving in the right direction, adjust calories by 100-200 and recalculate. Keep protein steady and change calories first.

Why did my carbs go to zero?

Carbs are calculated from the calories left after protein and fat. If calories are too low for the protein and fat preferences you chose, there may be no calories left for carbs. Increase calories or choose lower protein and fat preferences.

Free toolNo signupTraining vs rest day carbsUS + metric

Macro Calculator for Lean Bulking

Use this macro calculator for training and rest days to set protein, fat, and carb targets (grams per day) from calories and body weight. Choose your goal (cut, maintain, or bulk), training days per week, and protein and fat preferences (g/kg), then carbs fill the remaining calories. Enable a training day vs rest day carb split (carb cycling) to shift carbs higher on training days and lower on rest days while keeping weekly calories constant. Adjust calories by 100-200 after 14 days if your trend is off. Not medical advice.

Methodology | Editorial policy & methodology

Training vs rest days

Macro Calculator

Set protein, fat, and carbs for your goal. Enter calories, weight, and training days per week, choose protein and fat preferences (g/kg), and carbs fill the remaining calories. Optionally split carbs higher on training days and lower on rest days.

Unit system

Daily calories (kcal)

Use your target calories (maintenance, deficit, or surplus).

Training days per week

0-7. Used to calculate training day carbs and rest day carbs.

Weight (lb)

Used to set protein and fat from g/kg.

Goal

Goal is for context. Your calorie target and preferences determine the macro totals.

Protein preference

Fat preference

Training/rest day carb split

Shifts 20% of daily carb calories from rest days to training days.

Enter calories, training days, and weight to calculate.

Your results

Macro targets (grams per day)

Maintain

Enter calories, training days, and weight, then click Calculate macros. You'll get protein grams per day, fat grams per day, and carb targets. If carb split is enabled, you'll also see training day carbs and rest day carbs.

Assumptions

Protein: Standard (1.8 g/kg).
Fat: Standard (0.8 g/kg).
Calories per gram: protein 4, carbs 4, fat 9.

If your weight trend is off after 14 days, adjust calories by 100-200 and recalculate. Keep protein steady.

Estimates only. Not medical advice.

Methods & assumptions

This variant focuses on Macro Calculator for Lean Bulking.

This macro calculator outputs macro targets in grams per day: protein, fat, and carbs. Goal (cut/maintain/bulk) is for context only — your calorie target, body weight, and preferences determine the results.

How to use the results

Protein and fat are daily targets (same every day).
If the training/rest carb split is enabled, use training day carbs on training days and rest day carbs on rest days.
If the split is disabled, use the daily carbs target every day.

Formulas

Weight conversion when using US units: kg = lb * 0.4536.
Protein (g/day) = weight(kg) x preference (1.6, 1.8, or 2.2 g/kg).
Fat (g/day) = weight(kg) x preference (0.6, 0.8, or 1.0 g/kg).
Carb calories = total calories - protein*4 - fat*9.
Carbs (g/day) = carb calories / 4 (clamped to 0 if calories are too low).

Training vs rest day carb split

When enabled and training days are 1-6, 20% of daily carb calories are shifted from each rest day to training days.
Weekly calories are unchanged (training days end up higher calorie and rest days lower calorie).

Examples