Macro Calculator
Turn a calorie target into daily gram targets. Protein is dosed per pound of body weight inside ISSN-supported ranges, fat holds 25 to 30 percent of calories, and carbohydrate takes the remainder.
Members: the Phorme app recalculates this automatically as you log.
Floors first, fuel second.
Two macros have physiological floors, so they get set first. Protein is dosed per pound of body weight: 1.0 grams for strength goals, 0.9 for hypertrophy, and 0.7 for endurance. Those doses sit inside the 1.4 to 2.0 grams per kilogram range supported by the International Society of Sports Nutrition position stand on protein.
Fat holds 25 to 30 percent of total calories, because chronically very low fat intake can suppress sex hormone production and starves the diet of fat-soluble vitamins. Endurance goals sit at the bottom of the band to free calories for fuel; strength goals sit at the top.
Carbohydrate takes every calorie left after protein and fat are paid, which makes it the lever that scales with training volume. All grams are rounded, so totals can drift a few calories from the target. That drift is noise; weekly consistency is the signal.
- 1. Enter your daily calorie target. If you do not have one, run the calorie calculator first.
- 2. Enter your body weight.
- 3. Pick the goal your training block is built around: strength, hypertrophy, or endurance.
- 4. Press Calculate to get protein, fat, and carbohydrate grams per day.
Protein: 1.0 g/lb strength, 0.9 g/lb hypertrophy, 0.7 g/lb endurance (ISSN position stand ranges).
Fat: 25 to 30 percent of total calories, at 9 kcal per gram.
Carbs: Remaining calories after protein and fat, at 4 kcal per gram.
Questions we hear a lot.
Why is protein set per pound of body weight?
Because that is how the research doses it. The International Society of Sports Nutrition position stand supports 1.4 to 2.0 grams per kilogram for training adults, roughly 0.64 to 0.9 per pound. We set 0.9 to 1.0 per pound for strength and hypertrophy so hard training blocks and dieting phases stay covered.
Why does fat get 25 to 30 percent of calories?
Chronically very low fat intake can suppress sex hormone levels, and dietary fat carries the fat-soluble vitamins. The 25 to 30 percent band protects that floor while leaving enough calories for the carbohydrate that fuels training.
Are carbs just filler in this split?
They are the fuel budget. Protein and fat are set first because both have physiological floors; carbohydrate takes the remaining calories because it is the most flexible lever and the one that should scale with training volume.
Do I need to hit these grams exactly every day?
No. Protein within about 10 grams and calories within about 5 percent, averaged over the week, produces the same outcome as perfect days. Consistency across weeks beats precision on any single day.
Should the split change between a cut and a bulk?
The structure holds, but the calorie base changes, so the gram targets move with it. On a deep cut it is reasonable to hold protein at the top of its range while calories fall, which raises protein as a share of total intake.
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