How to Calculate Your Macros for Cutting or Bulking
Macros are just the breakdown of your daily calories into protein, carbohydrate, and fat. Getting them roughly right is most of the battle in cutting or bulking. This guide explains the standard math so you understand the numbers your tracking app shows you.
Step 1: Estimate your TDEE
Your Total Daily Energy Expenditure (TDEE) is roughly how many calories you burn per day. A common starting estimate uses the Mifflin-St Jeor equation for your resting metabolic rate, multiplied by an activity factor (sedentary up to very active). It's an estimate, not a measurement — you adjust based on how your weight actually trends over two to three weeks.
Step 2: Set your calorie target from your goal
To lose fat, eat below your TDEE (a deficit of roughly 300-500 calories per day is a common, sustainable range). To maintain, eat around your TDEE. To gain lean mass, eat a modest surplus (roughly 200-400 calories per day) so most of the gain is muscle rather than fat. Aggressive surpluses mostly add fat.
Step 3: Set protein, then fat, then carbs
Protein is the priority for body composition — a common target for lifters is around 0.7-1.0 grams per pound of body weight. Fat is usually set around 20-30% of total calories for hormonal health. Carbohydrates fill the remaining calories and fuel training. One gram of protein and carbohydrate is about 4 calories; fat is about 9.
Step 4: Track, then adjust
The math gives you a starting point, not a guarantee. Log your intake and your body weight for two to three weeks, then adjust calories up or down based on the actual trend, not day-to-day noise. Peppy's coach calculates your targets from your stats and tracks your daily intake against them automatically.
Frequently asked questions
Is the TDEE formula exact?
No — it's an estimate. Use it as a starting point and adjust your calories based on how your body weight actually trends over a couple of weeks.
How much protein do I really need?
For lifters aiming to build or retain muscle, roughly 0.7-1.0 grams per pound of body weight per day is a widely used range. Individual needs vary; a professional can personalize this.
Is this medical or nutrition advice?
No. This is general educational information about how macro math works. For personalized guidance, especially with any medical condition, consult a registered dietitian or physician.
Peppy is education and organization only — not medical advice, diagnosis, dosing, sourcing, or a clinic replacement.
Calculate your macros in the coach