Macro Calculator
Calculate your ideal distribution of protein, carbohydrates and fat based on your TDEE and goal.
Goal
Target calories
— kcal
Protein
—
g/day
—%
Carbs
—
g/day
—%
Fat
—
g/day
—%
What are macronutrients?
Macronutrients are the three main nutrient groups: protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Their optimal distribution varies by training goal and individual metabolism.
How are they calculated?
Macronutrient calculation distributes your target calories among protein, fats, and carbohydrates. Protein is set first based on body weight (1.6–2.2 g/kg is the research‑supported range to preserve or build muscle); fats are set at a minimum of 0.8–1 g/kg for hormonal health; carbohydrates fill the remaining calories. Each gram of protein or carbohydrate provides 4 kcal; each gram of fat provides 9 kcal.
Formula
Protein: 1.6–2.2 g × kg body weight → × 4 kcal/gFat: min. 0.8–1 g × kg → × 9 kcal/gCarbohydrates: (target calories − kcal from protein − kcal from fat) / 4Example: 75 kg person, 1,800 kcal target → 150 g protein (600 kcal) + 65 g fat (585 kcal) + 154 g carbohydrates (616 kcal) = 1,801 kcal.⚠️ Limitations
Macro ranges are starting points, not exact values. Individual carbohydrate tolerance, training type, and food preferences may justify different distributions. Total calorie intake is what matters most for body composition; macros optimize the outcome.