Free tool
Macro calculator, protein-first
Get your protein, carbs and fat in grams for fat loss, maintenance or a lean bulk - anchored to your bodyweight, not a flat percentage. Metric or imperial, no signup.
Protein-first: anchored to your bodyweight (higher on a cut to hold muscle), fat at ~0.8g/kg, carbs fill the rest. A starting point - FORM adapts the calories as your weight trends.
Why protein-first
Set protein, then fill the rest
Most calculators hand you a flat 40/30/30 split that ignores your size. The better way: anchor protein to your bodyweight so you hold muscle (especially in a deficit), set enough fat for hormones and satiety, then let carbohydrate fuel your training with whatever calories are left. That's how this tool splits it - and how FORM plans your day.
The honest bit
A split is a start, not a life sentence
Your calorie needs move as your weight trends, so a fixed macro target slowly drifts out of date. Use these numbers to begin, eat consistently for two to three weeks, and adjust from what the scale trend and your training actually do. FORM does that adjusting for you - it re-reads your trend weekly and steers the target so you're never guessing.
Don't want to do this every few weeks?
FORM sets these targets on day one and then adapts them from your weight trend, so you never recalculate by hand. Log food any way, hit the numbers, watch your shape change.
FAQ
Macro calculator: FAQ
How do I calculate my macros?
Start from your daily calorie target (your TDEE adjusted for your goal), then split it: set protein first from your bodyweight, fat at roughly 0.8g per kg, and let carbohydrate fill the remaining calories. This calculator does all of that for you and shows the grams and percentages.
How much protein should I eat?
For most people training for fat loss or muscle, 1.8-2.2g of protein per kg of bodyweight per day is the sweet spot - higher on a cut to protect muscle. This calculator anchors protein to your weight and goal rather than a flat percentage, which is why it is "protein-first".
What macros should I eat to lose fat?
Eat in a moderate calorie deficit with protein kept high (around 2-2.2g/kg) to hold onto muscle, moderate fat, and carbs filling the rest to fuel training. The calculator sets a fat-loss target for you; FORM then keeps the deficit honest by adapting it as your weight trends down.
Are these macros exact?
They're an evidence-based starting point, not a lab measurement. Hit them consistently for a couple of weeks, watch your weight trend and how training feels, and adjust. FORM automates that loop - it moves your targets from your real data instead of leaving you on a fixed split.