Macro calculator
Turn a calorie target into protein, carb and fat grams — with protein anchored to your bodyweight, the way the research recommends (not an arbitrary percentage).
How the split is built
- Protein first, set by bodyweight × your goal factor (1.6 g/kg maintain · 2.0 cutting · 1.8 building). This is the macro that protects muscle and keeps you full.
- Fat at ~25% of calories — enough for hormones and satiety.
- Carbs fill the rest. They fuel training but are the most flexible macro, so they flex with your calorie total.
Protein and carbs are 4 cal/g; fat is 9 cal/g. Hit protein consistently; let carbs and fat flex to taste within your calories.
Hit your protein number with real food
Frequently Asked Questions
How does the macro calculator work?
It anchors protein to your bodyweight (the evidence-based approach), sets fat at about 25% of your calories for hormone health, and fills the remaining calories with carbs. Protein and carbs are 4 calories per gram; fat is 9.
How much protein should each macro be?
Protein is set by bodyweight and goal — roughly 1.6 g/kg to maintain, ~2.0 g/kg when losing fat (to protect muscle in a deficit), ~1.8 g/kg to build. Fat ~25% of calories. Carbs are whatever calories remain — they fuel training but are the most flexible macro.
Where do I get my calorie number?
Use our TDEE calculator for maintenance calories, then subtract ~500 to lose fat or add ~300 to build muscle, and enter that here.
Do I have to hit macros exactly?
No. Protein is the one worth being consistent about — hit it most days. Carbs and fat can flex within your calorie total based on preference, training and how you feel.
Is this keto / low-carb?
This calculator uses a balanced split. For low-carb or keto you would raise fat and cut carbs while keeping protein anchored to bodyweight — the protein number does not change much; the carb/fat balance does.
General educational information, not medical or personalized dietary advice.