How to Use This Macro Calculator

I built this calculator based on the same formula I use with every client in The Comeback program. Your macros determine whether you lose fat while keeping muscle or just spin your wheels.

The calculator gives you personalized targets based on your goals and dietary preferences.

Why I Use Bodyweight-Based Macros

A calorie deficit makes you lose weight. But the type of calories determines whether you lose fat or muscle. I’ve tested percentage-based approaches, fixed macro splits, and every trendy diet strategy out there.

What actually works? Bodyweight-based macros.

Here’s my formula: 1g protein per pound of bodyweight, 0.3-0.4g fat per pound, and carbs fill the rest.

This automatically personalizes your nutrition, prioritizes what matters (protein for muscle, fats for hormones), and adjusts naturally as you lose weight.

It’s how evidence-based coaches prescribe macros, and it’s what I use in my program.

The Dietary Preferences Explained

Balanced: This is where I start every client. Protein stays high at 1g per pound bodyweight, fats moderate at 0.3-0.4g per pound, and carbs fill the rest. You get flexibility, satiety, and enough energy to train hard. This approach works.

Low-Carb: Reduces carbs to 20-30% of total calories while increasing fat. I use this for clients who feel better on fewer carbs or have insulin issues. You’ll still hit your protein targets, but expect lower energy for high-intensity workouts. Not my first choice, but it works for some people.

High-Carb: Prioritizes carbs at 50-60% of calories while keeping fats lower. Best for guys training hard multiple times per week or those who just perform better with more carbs. I’ll occasionally use this with clients who are very active. Protein stays non-negotiable.

High-Protein: Pushes protein to 35-40% of total calories, well above the standard 1g per pound. I use this during aggressive cuts to maximize muscle retention. Increases satiety and has a higher thermic effect. Works well for guys who respond to very high protein.

Ketogenic: Restricts carbs under 50g per day to put you in ketosis. Here’s the truth: this isn’t necessary for fat loss. Some guys prefer the appetite suppression, but it requires strict adherence. Half-assing keto doesn’t work. I don’t typically recommend this unless a client specifically wants to try it.

Fat Loss vs. Muscle Gain Settings

Fat Loss: Creates a calorie deficit (typically 15-20% below maintenance) while keeping protein high to preserve muscle. You’ll lose 1-2 pounds per week at this rate. The calculator adjusts macros to maintain training performance while in a deficit.

Muscle Gain: Adds a calorie surplus (10-15% above maintenance) with extra carbs and some additional fat. Protein stays consistent because you don’t need excessive amounts to build muscle. You just need enough. The surplus provides energy for training and recovery.

How to Actually Use These Numbers

Here’s what I tell every client: track your food for at least two weeks using MyFitnessPal or similar.

Weigh yourself weekly under the same conditions (morning, empty stomach, after you piss). If you’re losing or gaining at the expected rate, you’re on track. If not, adjust calories by 10% in the right direction.

I’ve learned these macros aren’t set in stone. As you lose weight, your calorie needs decrease. I have clients recalculate every 10-15 pounds lost.

If you’re gaining weight too fast (more than 0.5-1 lb per week), you’re gaining unnecessary fat. Dial back the surplus.

The Bottom Line

This calculator gives you a starting point based on the same evidence-based formulas I use in my coaching. But your body doesn’t read textbooks.

Use these numbers for 2-3 weeks, track your results, and adjust based on what actually happens. Consistency beats perfection every time.