Macro calculator
Calories decide whether you lose or gain; macros decide what you are made of while you do it. Enter your calorie target and body weight, pick a goal, and get grams per day.
Protein a day
— g
—% of calories
Below 1200 kcal for women or 1500 for men: only under medical supervision.
Track it in the appHow the split works
Protein is set first, per kilogram of body weight, because that is how the research measures it. Fat takes 25% of calories, the middle of the accepted 20–35% range. Carbohydrate fills whatever is left: it is the fuel for training and the easiest macro to move up or down.
Protein by goal
| Goal | Protein | Why |
|---|---|---|
| Lose fat | 2 g/kg | Higher intake protects muscle in a deficit and keeps you full |
| Maintain | 1.6 g/kg | Around the point where extra protein stops adding muscle |
| Build muscle | 1.8 g/kg | Enough for growth without crowding out carbs for training |
Calories per gram
protein 4 kcal · carbs 4 kcal · fat 9 kcal
An estimate, not medical advice. If you have a kidney condition or are pregnant, ask a doctor before raising protein. Source: Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376–384.
How we calculate, with sources →
Macro questions
Do I have to hit the grams exactly?
No. Protein within 10–20 g of target most days is what matters; carbs and fat can trade against each other as long as the calories hold.
Should I use my target weight or my current weight?
Current weight. If you are far above a healthy weight, use the weight you would reach with 15–20 kg lost; otherwise the protein number runs high.
Why is my carb number zero?
Very low calories with high body weight leave no room after protein and fat. Raise calories or use the maintain goal; a diet that low should be supervised anyway.