Macro
Calculate daily macronutrient targets
These calculators provide general information only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
How to use Macro
- 1Enter sex, age, height and weight so the basal metabolic rate can be calculated.
- 2Choose your activity level and goal, whether fat loss, maintenance or muscle gain, to set the calorie target.
- 3Read the gram splits for protein, carbohydrate and fat, and adjust carbs and fats to taste.
How macronutrients are split
Protein g = weight kg × factor; fat g = calories × fat share ÷ 9; carbs g = remaining ÷ 4Macronutrients differ in energy density: protein and carbohydrate provide about 4 kcal per gram, fat about 9, and alcohol about 7. The usual order is to set protein first, then fat, and let carbohydrate fill the remainder. The reason is that protein and fat have minimum requirements, protein for muscle retention and satiety, fat for hormone production and absorption of fat-soluble vitamins, while carbohydrate has no strict floor and is the most flexible.
Protein factors shift with the goal: 1.6 to 2.2 g per kg while cutting to protect muscle in a deficit, 1.2 to 1.6 at maintenance, and 1.6 to 2.2 when building. Fat typically covers 20% to 35% of calories and should not sit below 20% for long, since hormones can suffer. Carbs absorb what is left and can vary with training, higher on training days and lower on rest days. Total energy drives weight change; the macro split shapes body composition, hunger and performance.
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fat loss | 1,750 kcal | 140 g (32%) | 58 g (30%) | 166 g (38%) |
| Maintenance | 2,200 kcal | 126 g (23%) | 73 g (30%) | 259 g (47%) |
| Muscle gain | 2,500 kcal | 154 g (25%) | 83 g (30%) | 281 g (45%) |
Macro splits by goal (70 kg, TDEE 2,200 kcal)
Frequently asked questions
Can too much protein damage the kidneys?
For healthy people, current evidence does not show harm from intakes up to about 2 grams per kilogram of bodyweight. Anyone diagnosed with chronic kidney disease does need to limit protein and should follow medical advice. Higher intakes also call for more water and enough fibre, so do not let meat crowd out vegetables and fruit.
Do carbs or fat cause more weight gain?
Neither is the culprit on its own; weight gain comes from a sustained calorie surplus. Fat is energy dense at 9 kcal per gram and easy to overeat unnoticed, while refined carbohydrate raises blood sugar quickly and satisfies poorly, so it is easy to overdo as well. In practice, controlling total calories while favouring filling foods such as protein, vegetables and whole grains works better than demonising one macro.
Is a ketogenic diet suitable for most people?
Keto, usually under 50 grams of carbohydrate a day, was developed to treat refractory epilepsy. Any fat loss advantage comes mainly from appetite suppression and easier calorie control rather than a metabolic edge. It is hard to sustain, often causes headache and fatigue at first, and long-term safety and adherence data are limited. Without a specific medical reason, most people do better with a moderate deficit and balanced nutrition.
Do I need to hit the numbers exactly every day?
No, and trying to is counterproductive. Macros average out over a day or a week, so a single day off changes nothing. Aim to hit your protein total across the week and let carbohydrate flex around training. Obsessing over grams tends to destroy adherence, and consistency over months matters far more than precision on any one day.