Macro Calculator
Calories set the direction; macros set the quality. Get a daily protein / fat / carb split for a cut, maintenance, or a lean bulk.
Daily targets
2701 kcal
Protein: 165 g
Fat: 74 g
Carbs: 344 g
How it works
First we estimate your TDEE (Mifflin-St Jeor × activity), then apply your goal: −500 kcal for a cut, +300 for a bulk.
The split mirrors Liftoff's macro-goal logic: protein at 1 g per pound of bodyweight, fat at 0.45 g per pound, and carbs filling whatever calories remain as fuel for your training.
On a deep cut those bodyweight targets can eat the whole day, so protein and fat scale back together to leave carbs at least a fifth of your calories, and the target never drops below 1,500 kcal for men or 1,200 for women.
Getting the most out of it
Protein is the anchor
Hit protein first every day. Fat and carbs can flex around social life; protein shouldn't.
Carbs are not the enemy
The remainder-based carb target exists to fuel hard sets. Cutting carbs below it usually just cuts training quality.
Re-run after weight changes
Every ~5 kg of bodyweight change shifts your targets. Recalculate rather than guessing.
FAQ
Protein 1 g/lb of bodyweight, fat 0.45 g/lb, carbs from the remaining calories. It is the default split Liftoff builds for users, expressed as grams rather than percentages.
Percentage splits scale protein with calories, which under-feeds protein on a cut exactly when you need it most. Gram targets tied to bodyweight don't have that failure mode.
No. Within ±10 g on protein and ±15 g on fat and carbs is close enough for steady progress.
If you're visibly carrying extra fat, cut first, since a leaner start makes the following bulk more productive. If you're already lean, build first.
Macros, tracked next to your training.
Set goals once in Liftoff and every logged meal counts toward them by search, barcode, or photo scan.
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