Question 1

How much protein should a lifter eat per day?

Accepted Answer

The 2017 International Society of Sports Nutrition position stand recommends 1.4-2.0 grams of protein per kilogram of bodyweight per day for resistance-trained individuals. For most lifters, 1.6-2.2 g/kg (0.73-1.0 g/lb) is optimal — the higher end during a cut (to preserve muscle) and the lower end during maintenance. A 2020 meta-analysis by Morton et al. in Nutrients found returns diminish beyond 1.6 g/kg but there's no harm in going higher. This calculator defaults to 2.0 g/kg across all goals, adjusted slightly for cut (higher) and bulk (slightly lower).

Question 2

What's the ideal macro split for cutting?

Accepted Answer

For a cut: high protein (2.0-2.4 g/kg bodyweight), moderate fat (0.7-1.0 g/kg, minimum), remainder from carbs. The high protein preserves muscle under calorie deficit; adequate fat maintains hormone production (testosterone, estrogen). Carbs are reduced to hit the caloric target. A typical male cut: 200g protein / 70g fat / ~150g carbs at roughly 1,800-2,200 kcal. Losing ~0.5-1% bodyweight per week is the sustainable rate — faster cuts sacrifice too much muscle.

Question 3

How many calories do I need to bulk?

Accepted Answer

A gaining lifter needs maintenance calories plus a modest surplus. Research supports a surplus of 250-500 kcal/day above TDEE for a 'lean bulk' — this produces approximately 0.25-0.5 lb (0.1-0.25 kg) of weight gain per week, of which roughly half is muscle if protein and training are adequate. Larger surpluses (500+ kcal) accelerate weight gain but disproportionately add fat. This calculator defaults to +300 kcal surplus on bulk goals for the ratio most beginners handle well.

Question 4

What are macros?

Accepted Answer

Macros (macronutrients) are the three caloric nutrients: protein (4 kcal/gram), carbohydrate (4 kcal/gram), and fat (9 kcal/gram). Your total daily calorie intake is the sum of grams × kcal-per-gram for each. 'Tracking macros' means hitting specific gram targets for each macro, not just total calories — which matters for lifters because protein intake drives muscle retention and growth in ways that total calories don't.

Question 5

Should I eat the same macros every day?

Accepted Answer

Close to the same. Daily consistency in protein is most important (can't bank protein; daily synthesis requires daily intake). Daily variation in carbs and fat within ±20% is fine and often practical — eat more carbs around training days, slightly less on rest days if you prefer. The exception: intentional weekly macro cycling (high/low/moderate days) can be useful for advanced cutters but adds complexity most lifters don't need.

Goal	Calories	Protein	Carbs	Fat
Cut	~2,150	180g	200g	60g
Maintain	~2,700	165g	290g	75g
Bulk	~3,000	150g	375g	85g

Macro Calculator — Protein, Carbs, Fat for Lifters

How these numbers are calculated

Macro reference table (male, 180 lb / 82 kg lifter, moderately active)

Frequently Asked Questions

How much protein should a lifter eat per day?

What's the ideal macro split for cutting?

How many calories to bulk?

What are macros?

Should I eat the same macros every day?

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