Macro Calculator
Calculate your ideal daily protein, carbohydrate, and fat targets based on your calorie goal and fitness objective.
What are Macronutrients?
Macronutrients — or "macros" — are the three major classes of nutrients that provide calories: protein, carbohydrates, and fat. Each gram of protein provides 4 kcal, each gram of carbohydrate provides 4 kcal, and each gram of fat provides 9 kcal.
While total calorie intake determines weight change, the distribution of calories across macros influences body composition (the ratio of fat to muscle), performance, satiety, and hormonal function. Higher protein during a calorie deficit, for example, significantly reduces muscle loss and hunger compared with low-protein diets at the same calorie level.
There is no single optimal macro ratio. The best approach is one that aligns with your goals, fits your lifestyle, and you can sustain long-term. These calculations provide evidence-based starting points to adjust from.
Macro Ratios by Goal
| Goal | Protein | Carbohydrates | Fat |
|---|---|---|---|
| Fat loss | 35–40% | 30–35% | 25–30% |
| Maintenance | 25–30% | 40–45% | 25–30% |
| Muscle gain | 25–30% | 45–50% | 20–25% |
| Athletic performance | 20–25% | 50–60% | 20–25% |
Protein is typically anchored first at a per-body-weight target (1.6–2.2 g/kg for muscle retention/gain), then remaining calories are split between carbohydrates and fat based on preference and goal.
Worked Examples
Example 1: Fat loss, 2,000 kcal, 75 kg male.
Protein: 40% = 800 kcal ÷ 4 = 200 g. Carbs: 30% = 600 kcal ÷ 4 = 150 g. Fat: 30% = 600 kcal ÷ 9 = 67 g.
Example 2: Muscle gain, 2,800 kcal, 80 kg male.
Protein: 25% = 700 kcal ÷ 4 = 175 g. Carbs: 50% = 1,400 kcal ÷ 4 = 350 g. Fat: 25% = 700 kcal ÷ 9 = 78 g.
Example 3: Endurance athlete, 2,400 kcal, 60 kg female.
Protein: 20% = 480 kcal ÷ 4 = 120 g. Carbs: 55% = 1,320 kcal ÷ 4 = 330 g. Fat: 25% = 600 kcal ÷ 9 = 67 g.
Frequently Asked Questions
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Research consistently shows that 1.6–2.2 g of protein per kilogram of body weight per day maximises muscle protein synthesis for people who train. Higher amounts (up to 3 g/kg) may be beneficial during aggressive calorie deficits to preserve muscle. The lower end of the range is sufficient for sedentary individuals.
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Yes — especially protein. Adequate protein during a calorie deficit is strongly associated with muscle retention, improved satiety, and better body composition outcomes compared with hitting the same calorie target with less protein. For general health and weight management, calorie control is primary; for body composition, macro distribution matters.
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Both can be effective for fat loss and health when calories are matched. Low-carb diets may be preferable for people with insulin resistance, type 2 diabetes, or those who find high-carb eating less satiating. High-carb diets tend to perform better for athletes and those doing high-intensity training. The best diet is one you can adhere to.
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Dietary fat is essential for fat-soluble vitamin absorption (A, D, E, K), hormone production, and cell membrane integrity. Consuming less than 20% of calories from fat (or below ~0.5 g/kg body weight) is generally considered too low and can negatively affect hormonal health, particularly testosterone in men.
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Yes. Distributing protein evenly across meals (4–5 servings of 30–40 g) may optimise muscle protein synthesis compared with having the same daily total in fewer larger amounts. However, the effect is modest, and daily totals matter most. Focus on hitting daily targets before worrying about meal timing.