Bodilab AIMacro Calculator
Macros split your calories into protein, fat and carbs. Set protein first (~1.6–2.2 g/kg), then fat (~25% of calories), and carbs fill the rest. Enter your calories, weight and goal below.
How the split is worked out
| Macro | Target | kcal/g |
|---|---|---|
| Protein | ~2.0 g/kg (cut) · ~1.8 g/kg (maintain/bulk) | 4 |
| Fat | ~25% of total calories | 9 |
| Carbs | the remaining calories | 4 |
Protein range (1.6–2.2 g/kg) per the ISSN Position Stand (Jäger R, et al., J Int Soc Sports Nutr, 2017). A general starting point — adjust to your training, preferences and how you respond.
Macros are the input. A photo shows the output.
Bodilab AI reads your body-fat and muscle change from one photo, so you can see if your macros are actually working. Estimates, not medical advice.
Download on theApp StoreFAQ
How do I calculate macros?
Set protein first (~1.6–2.2 g/kg), then fat (~25% of calories), and carbs fill the rest. Protein and carbs are 4 kcal/g; fat is 9 kcal/g.
How much protein?
~1.6–2.2 g/kg/day is well supported (ISSN, 2017). Aim higher in the range when cutting.
Do macros matter more than calories?
Calories decide gain/loss; macros decide quality — enough protein protects muscle. Get calories right first, then hit protein.