Macros Calculator: Protein, Carbs & Fat Targets
Calculate your ideal daily protein, carbohydrate, and fat targets based on your stats, goal, and activity level.
Macro Recommendations
Protein: 1.6–2.2g per kg of bodyweight is the general range for muscle building. Higher end if cutting calories.
Fat: 0.8–1.2g per kg. Essential for hormone production. Never drop below 0.6g/kg.
Carbohydrates: Fill the remaining calories. Fuel for training and performance.
How this macro calculator works
The calculator first estimates your maintenance calories (TDEE) with the Mifflin-St Jeor equation and your activity multiplier. It then adjusts that figure for your goal and divides the calories into protein, fat and carbohydrates.
| Step | What we use |
|---|---|
| Calories | TDEE × 1.12 to build muscle, × 1.00 to maintain, × 0.82 to lose fat |
| Protein | 2.0 g per kg of bodyweight (2.2 g/kg when losing fat) |
| Fat | 1.0 g per kg of bodyweight |
| Carbohydrates | Remaining calories ÷ 4 (shown with a 50 g minimum) |
Macros for muscle gain and for weight loss
Muscle gain: a modest surplus (about 10–15%) supports training and recovery without adding more fat than necessary. Weight loss: a deficit of roughly 15–20% with higher protein helps preserve muscle. These are starting points — track your weight for two to three weeks and adjust by 100–150 calories if it is not moving the way you want.
Limitations
- All equations are estimates; real energy needs vary by 10–15% or more between people.
- The 50 g carbohydrate minimum can push the totals slightly above your calorie target at very low calories.
- The calculator is not a substitute for advice from a doctor or registered dietitian, particularly if you have a medical condition or are pregnant.
Want to see how this fits into a training plan? Read about the best workout split for your goal. Calculate your baseline separately with the TDEE calculator or check the BMI calculator. See how our calculators are built.