SnapMyGym
Calculate daily calories plus protein, carb, and fat targets for cutting, maintaining, or bulking. Free macro calculator, no signup.
Macros — protein, carbohydrate, and fat — decide what your calories become. Calories set the direction of your bodyweight; protein decides how much of the change is muscle. This calculator sets daily gram targets for cutting, maintaining, or bulking from your stats and goal.
Protein is set per pound of bodyweight (roughly 0.7–1 g/lb) because muscle protein synthesis responds to absolute protein intake, not to a percentage of calories. Fat is held near 25% of calories for hormone health, and carbohydrate fills the remaining calories to fuel training.
The output is a starting point, not a verdict. Run the numbers for two weeks, watch your weekly average scale weight and gym performance, then adjust in 100–200 calorie steps — mostly from carbs — until the trend matches your goal.
0.7–1 g per pound of bodyweight per day (about 1.6–2.2 g/kg) is the evidence-backed range. Eating more isn't harmful but doesn't measurably speed growth; eating much less makes a calorie deficit noticeably more costly in muscle.
Keep protein at the high end (around 1 g per pound), run a moderate 300–500 calorie deficit, and keep lifting heavy. The training signal plus adequate protein is what tells your body to burn fat instead of muscle.
No. Staying within about ±10 g on protein and ±100 calories daily is plenty — weekly averages drive results. Consistency you can hold for months beats daily perfection you abandon after three weeks.
Want the number to actually go up? Snap My Gym builds percentage-based programs around your lifts and tracks them automatically. More evidence-first training articles on the blog.