Macronutrient Calculator — Protein, Carbs & Fat Targets

Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Tracking macros helps you optimize your diet for specific goals like weight loss, muscle gain, or maintenance, rather than just counting total calories.

The general recommendation is 0.8g per kg of body weight for sedentary adults. For muscle building, aim for 1.6-2.2g per kg. For weight loss while preserving muscle, 1.8-2.4g per kg is ideal. For example, a 70kg person building muscle needs 112-154g of protein daily. This calculator provides personalized recommendations based on your goal.

First calculate your TDEE (Total Daily Energy Expenditure), then create a deficit of 300-500 calories. Keep protein high (1.8-2.4g/kg) to preserve muscle. Set fat at 25-35% of calories for hormonal health. Fill remaining calories with carbohydrates. This calculator does all the math automatically based on your stats and goal.

Common macro splits vary by goal: Muscle gain — 30% protein, 40% carbs, 30% fat. Weight loss — 35% protein, 35% carbs, 30% fat. Maintenance — 25% protein, 45% carbs, 30% fat. Endurance athletes may benefit from higher carbs (50-60%). This calculator adjusts the split automatically based on your selected goal.