Macro Calculator

Protein = 1.6–2.2 g/kg by goal. Fat = at least 0.7 g/kg. Carbohydrate fills the remaining calories: carbs(g) = (calorie target − protein·4 − fat·9) ÷ 4. Per-meal values divide each daily total by your number of meals.

Morton RW et al. (2018) British Journal of Sports Medicine (protein); Institute of Medicine Dietary Reference Intakes (fat minimums).

Targets are evidence-based starting points. Individual needs vary with training, body composition, and satiety — adjust carbs and fat above the floor to taste.

People under 18 (the underlying calorie target is age-gated) and anyone with a medical condition requiring a specific therapeutic diet — follow clinical guidance instead.

Macros — short for macronutrients — are the three nutrients that supply calories: protein (4 kcal/g), carbohydrate (4 kcal/g), and fat (9 kcal/g). Hitting the right split helps you keep muscle, manage hunger, and fuel training while you lose, maintain, or gain.

We set protein from your body weight (1.6–2.2 g/kg depending on your goal), apply a dietary-fat floor of at least 0.7 g/kg, then fill the rest of your calorie target with carbohydrate. Your calorie target comes from your TDEE adjusted for your goal.

Daily totals are hard to act on. Splitting your macros across the number of meals you actually eat turns an abstract target into a plate you can build — especially useful for protein, which works best spread evenly through the day.

For active people aiming to keep or build muscle, 1.6–2.2 g/kg of body weight per day is well supported by research. Higher within that range helps most during a calorie deficit, when protein protects lean mass.

The defaults are evidence-based starting points, not rules. Protein and the fat floor are the priorities; carbs and fat above the floor can shift to match your preferences, training, and how full you feel. Adjust and see how your energy and progress respond.

No. Being within about 5–10 grams of each target daily is plenty precise for real results. Consistency over weeks matters far more than nailing every gram at every meal.