Macro calculator
Daily protein, carb and fat targets for your goal — cutting, maintaining or building muscle. Built the way a coach would build them.
Daily target — maintain
2,763kcal
Protein
147g
588 kcal · 21%
Carbs
371g
1,484 kcal · 54%
Fat
77g
693 kcal · 25%
How the targets are built
Calories start from your total daily energy expenditure — the Mifflin-St Jeor equation for your resting burn, scaled by your activity level — then adjust for the goal: 20% under maintenance to cut, 10% over to build. Protein is set from your bodyweight (1.8–2.2 g/kg depending on goal), fat gets 25% of calories, and carbs fill whatever calories remain.
These are estimates for healthy adults, not medical advice — real intake gets adjusted against what the scale and the mirror do over 2–3 weeks. That feedback loop is exactly what a coach is for.
Want the targets turned into actual meals? AirFit Coach runs the same calculation from a fuller profile — goal pace, how you like to eat, allergies, restrictions — then its AI meal planner drafts seven days of meals from 13,600+ foods to hit the numbers, with a grocery list, and you approve the plan before it's yours.
Frequently asked questions
What are macros?
Macronutrients — protein, carbohydrates and fat — are the three nutrients that supply calories. Protein and carbs provide 4 calories per gram, fat provides 9. Tracking macros instead of just calories controls where the weight change comes from: enough protein preserves muscle while fat is lost.
How much protein do I need?
For people who train, the research consistently lands between 1.6 and 2.2 grams per kilogram of bodyweight per day (about 0.7–1 gram per pound). This calculator uses the higher end while cutting — protein protects muscle in a deficit — and slightly less at maintenance or in a surplus.
Do I need to hit my macros exactly?
No. Within about 5–10 grams of each target, day in and day out, beats hitting exact numbers occasionally. Protein and total calories matter most; carbs and fat can flex against each other based on preference without changing results much.
How fast should I expect to lose fat?
The 20% deficit this calculator uses typically produces around 0.5–1% of bodyweight per week. Faster is possible with a bigger deficit, but muscle loss, hunger and adherence get worse — 20% is the sweet spot most coaches actually prescribe.
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