Macro Calculator
This macro calculator splits your daily calories into protein, carbs, and fat in grams, tuned to your goal. Protein is set per kg of bodyweight, fat at 25% of calories, and carbs fill the rest.
Your results
How it works
- 1Enter your details and goal; we compute your calorie target first.
- 2Protein is set from your bodyweight (1.8-2.2 g/kg), fat at 25% of calories, carbs from the remainder.
- 3Hitting your protein target is the highest priority for keeping or building muscle.
Frequently asked questions
What macros should I eat to lose fat?
In a deficit, prioritize protein around 2.2 g per kg of bodyweight, keep fat moderate (about 25% of calories), and fill the rest with carbs to fuel training. Protein preserves muscle while you lose fat.
How much protein per day?
Aim for roughly 1.6-2.2 grams of protein per kilogram of bodyweight per day. The higher end helps most when cutting or training hard.
Do carbs matter for building muscle?
Yes, carbs fuel hard training and recovery, which drives muscle growth. After hitting protein and fat, put remaining calories into carbs.
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