Protein · Carbs · Fat · All Goals
Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your calorie goal and objective. Choose cutting, bulking, maintenance, keto, or high-protein splits.
Don't know your calories? Calculate TDEE first
Macro Splits Reference Guide
Different goals require different macronutrient ratios. The percentages below represent the proportion of total daily calories from each macronutrient.
| Goal | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Cutting | 40% | 30% | 30% | Fat loss while preserving muscle |
| Bulking | 30% | 50% | 20% | Muscle gain with controlled fat gain |
| Maintenance | 30% | 40% | 30% | Body recomposition, performance |
| Keto | 25% | 5% | 70% | Rapid fat loss, blood sugar control |
| High Protein | 40% | 35% | 25% | Satiety, muscle retention on deficit |
Which Macro Split Is Right For You?
Cutting
You are eating below your TDEE to lose body fat. Higher protein (40%) preserves lean muscle mass during the deficit, while moderate carbs keep training performance. Suitable for most Singaporeans looking to lose weight.
Bulking
You are eating above your TDEE to build muscle. Higher carbs (50%) fuel intense training sessions and support glycogen replenishment. Best combined with a structured resistance training programme.
Maintenance
You are eating at your TDEE to maintain weight and body composition. A balanced split supports energy levels, recovery, and long-term adherence. Ideal for those satisfied with current weight.
Keto
Very low carbs (5%) induce ketosis — a metabolic state where fat becomes the primary fuel source. Effective for rapid fat loss and blood sugar management, but difficult to sustain with Singapore's carb-heavy hawker food culture.
High Protein
Maximum protein intake increases satiety, reduces hunger, and preserves muscle on a deficit. Evidence strongly supports high protein for body recomposition. A practical choice for active Singaporeans who train regularly.
Frequently Asked Questions
What is a macro calculator?
A macro calculator determines how many grams of protein, carbohydrates, and fat you should eat daily based on your calorie target and health goal. Macros are tracked by grams: protein and carbs = 4 kcal/g, fat = 9 kcal/g.
How much protein do I need per day?
For muscle building, aim for 1.6–2.2g of protein per kg of body weight (ISSN guidelines). For maintenance, 0.8–1.2g/kg is sufficient. A 65kg Singaporean building muscle needs 104–143g of protein daily — equivalent to about 4 chicken breasts.
What is the best macro split for fat loss?
For cutting, a 40% protein / 30% carbs / 30% fat split is effective. Higher protein during a deficit preserves muscle mass and increases satiety. Singapore HPB recommends keeping dietary fat below 30% of total calories for cardiovascular health.
Can I do keto in Singapore?
Keto is possible in Singapore but requires careful hawker food navigation. Most hawker dishes are high in carbs (rice, noodles). Suitable options: grilled fish, roasted meats without sauce, tofu, eggs, and most vegetable dishes. Be aware that many sauces contain sugar.