Free tool
Macro Calculator
Plug in your stats and goal, get a calorie and macro target built on the same principles Level uses for its coaching. Research-backed protein. Honest fat. Flexible carbs.
Daily targets
2513
calories per day · TDEE 2763
Protein
163g
Carbs
308g
Fat
70g
Fiber
35g
Protein is prioritized first (2 g/kg body weight, research-backed for trained individuals). Fat covers 25% of calories. Carbs fill the remainder.
FAQ
How does this macro calculator set protein?
Protein is set first, scaled to body weight: 2.2 g/kg on a cut (to preserve lean mass in a deficit), 2.0 g/kg for recomp, 1.8 g/kg for maintenance or lean bulk. These ranges are based on peer-reviewed recommendations for trained individuals (Helms et al., Morton et al.).
Why does the calculator set fat as a percentage instead of grams?
Fat scales with calorie intake: too low and hormonal function suffers, too high and there's no room for training-supporting carbs. 25-30% of total calories is the sweet spot most research supports, with 25% on a cut or surplus and 30% at maintenance.
What about carbs?
Carbs fill whatever calories remain after protein and fat are set. This keeps protein non-negotiable (important for body composition) and carbs flexible (which is fine — carbs tolerate more variability than protein does).
Should I track these macros exactly?
Aim to land within ±5 g on protein, ±10 g on carbs and fat. Protein is the non-negotiable for body composition. Carbs and fat can slide as long as total calories stay close. If you're within 50-100 kcal of target most days, that's enough.
How often should I recalculate?
Whenever your weight changes by ~5 lb / 2 kg in either direction, or your training volume changes noticeably. The Level app adjusts your macros automatically as your weight and activity change, so you're not re-calculating manually every few weeks.