Macro calculator for your goal

What are macros?

Macronutrients — protein, carbohydrate and fat — are the three nutrients that supply energy. Protein and carbohydrate each provide 4 calories per gram; fat provides 9. Total calories decide whether you gain or lose weight; the macro split decides how much of that change is muscle versus fat, and how well you train, recover and feel along the way.

How we set each macro

Protein comes first, set from your body weight rather than as a percentage of calories — 1.6g per kilogram at maintenance, 1.8g when cutting, and 2.0g when building. Higher protein during a deficit is the single most protective thing you can do for your muscle mass, and it is also the most satiating macro, which makes a deficit easier to hold.

Fat is set at roughly 27% of calories. Dietary fat is required for hormone production and the absorption of vitamins A, D, E and K, and dropping it too low tends to leave people flat and irritable. Below about 20% of calories is where problems usually start.

Carbohydrate fills whatever remains. Carbs are the primary fuel for hard training — they refill muscle glycogen and drive performance in the rep ranges that build muscle. This is why carbs get the remainder rather than a fixed floor: once protein and fat are covered, more carbohydrate is almost always better for training quality.

Do I need to hit macros exactly?

No. Aim to land within about 10g of your protein target and within 20–30g on carbs and fat. Consistency across a week matters far more than precision on any single day. If tracking three numbers feels like too much, track protein and total calories only — that captures most of the benefit for a fraction of the effort.