Stop guessing your food intake. Get your exact daily protein, carb, and fat targets calculated from your body stats and goal — whether you want to lose fat, build muscle, or maintain.
Macronutrients — protein, carbohydrates, and fat — supply energy and structural building blocks. This calculator sets daily gram targets from your calorie goal and a split aligned to your objective: fat loss often uses higher protein (~30–35% of calories), moderate carbs, and moderate fat; muscle gain may emphasize protein (~25–30%) with higher carbs; maintenance balances all three near 25–30% protein, 40–45% carbs, and 25–30% fat. Calories per gram: protein 4, carbs 4, fat 9. For a 2,000 kcal/day plan at 30% protein, protein = 0.30 × 2,000 ÷ 4 = 150 g. Fat-loss floors often keep protein near 1.6–2.2 g per kg body weight when calories are restricted. Fiber intake, meal timing, and food quality influence outcomes beyond gram targets alone. Endurance athletes may need higher carbohydrate fractions, while fat-loss phases often emphasize protein density. Adjust ratios if energy, digestion, or training performance suffer while calories remain appropriate.
Worked example: At 2,200 kcal with a 35/40/25 protein/carb/fat split: protein = 0.35×2,200÷4 ≈ 193 g; carbs = 0.40×2,200÷4 ≈ 220 g; fat = 0.25×2,200÷9 ≈ 61 g daily.
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Hitting your macros is more effective than counting calories alone.
During a caloric deficit, high protein intake (2.0–2.2g/kg) is the single most important factor in preserving lean muscle. Without adequate protein, up to 25% of weight lost can be muscle — dramatically worsening your body composition.
Carbohydrates are your primary fuel for intense exercise. Adequate carb intake improves training performance, which in turn drives better muscle retention and growth. Don't fear carbs — time them around workouts for best results.
Dietary fat is essential for testosterone, estrogen, and cortisol regulation. Dropping fat below 20% of total calories can impair hormonal function and recovery. This calculator sets fat at 28% of calories — a proven hormonal baseline.
Macro ratios translate calorie strategy into actionable meal planning. Prioritize hitting protein and total calories before perfecting fat and carb symmetry. Fiber-rich carb sources and unsaturated fats improve adherence and health markers independent of the exact percentage split.
Macros explained simply.
Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide calories. Protein and carbohydrates each provide 4 kcal per gram; fat provides 9 kcal per gram. Tracking them ensures you hit the right caloric balance and nutrient quality, not just a calorie count.
Aim to be within ±10g of your protein target and within ±50–100 kcal of your calorie target. Exact daily precision is less important than weekly consistency. If you hit your weekly average, your body composition will move in the right direction.
Optional, but useful. Adding 100–200 kcal of carbohydrates on training days and reducing by the same amount on rest days (calorie cycling) can improve workout performance without changing your weekly average.
Recalculate every 4–6 weeks or whenever your weight changes by more than 3–4 kg. As you lose weight, your TDEE decreases — failing to adjust can stall progress entirely.
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Browse All Tools →This calculator gives a general estimate for education and planning. It is not a medical diagnosis and does not replace advice from a qualified healthcare professional. Talk to your doctor before acting on these results — especially if you are pregnant, under 18, or managing an existing medical condition.