Carbs or fat — which to cut?

Largely personal preference. Both diets work for fat loss when calories match. Cut carbs if you're sluggish on low-fat; cut fat if you find low-carb makes you bonk during workouts.

Why no fibre or sugar targets?

Those are within the carb total. Aim for 25–35 g fibre/day and keep added sugar under ~10 % of total calories. Whole-food carb sources usually handle both automatically.

Macro Calculator

Daily protein, carb, and fat targets in grams — tuned to whether you're cutting, maintaining, or bulking.

Result

Daily calorie target

2,400 kcal

Energy balance — weight stable

Protein20 % of kcal · 1.6 g/kg bodyweight120 g
Carbs52 % of kcal · fuels training312 g
Fat28 % of kcal · hormones + satiety75 g
Per meal (3 meals)40P · 104C · 25F g
Per meal (4 meals)30P · 78C · 19F g

How to use this calculator

Use /health/calorie-calculator to find your TDEE first.
Pick a goal — cutting, maintaining, or bulking sets the calorie offset.
Default fat % is 28; raise it for low-carb diets, lower it if you train heavily.
Track for a week, then adjust based on actual weight change.

About this tool

Macros (protein, carbohydrate, fat) are the three energy-providing nutrients in your diet, and getting their split right is most of what makes a diet "work." Protein gets prioritised because it's the only macro your body can't store — eat too little and you lose muscle even in a calorie surplus. The default protein targets here (2.2 g/kg cutting, 1.6 g/kg maintaining) reflect current sports-nutrition consensus. Fat covers hormone production and satiety. Carbs fill the rest of your calorie budget and fuel training. The "per meal" breakdown helps you actually plan plates instead of obsessing over daily totals.

Frequently asked

For active people in a calorie deficit, 2.2 g/kg (1 g/lb) is what evidence says preserves the most muscle. Sedentary adults can do fine on 0.8 g/kg, but if you're reading a macro calculator you probably aren't sedentary.