Macro Calculator

Inputs

1,0005,000
Get yours from /health/calorie-calculator
30200
%
20%40%
Lower carb diets push 35–40, balanced is ~28

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.

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