Macro & Protein Calculator
Turn your calorie target into daily protein, carb and fat goals for your goal, split across your meals.
Enter your details to see your result.
How the macro calculator works
We start from your TDEE (see the calorie calculator) and adjust it for your goal: −20% for fat loss, +10% for muscle gain. Then we set each macro in this order:
- Protein first. 2.2 g/kg when losing fat (to protect muscle), 2.0 g/kg when building muscle and 1.8 g/kg to maintain — in line with International Society of Sports Nutrition guidance of 1.6–2.2 g/kg for people who train.
- Fat next. At least 0.6 g/kg of body weight or 25% of calories, whichever is higher, to support hormones and vitamin absorption.
- Carbs fill the rest. Carbohydrates fuel hard training, so they take up the remaining calories.
Protein 4 kcal/g · Carbs 4 kcal/g · Fat 9 kcal/gIf your BMI is 30 or above, protein is calculated from a reference weight (your weight at a BMI of 25) so the target stays realistic.
Reading your result
The coloured bar shows how your calories split between protein, carbs and fat. The per-meal table divides everything evenly across the number of meals you choose — handy for planning portions.
Hitting protein and total calories matters most. Carbs and fat can move up or down by 10–20 g a day without a real difference to results.
Tips & limitations
- Spread protein over 3–5 meals of roughly 25–40 g each for better muscle building.
- One scoop of whey gives about 24 g of protein — an easy way to close the gap on busy days.
- Eat most of your carbs around training for better energy and recovery.
- Weigh food for a week or two to learn portion sizes; you won’t need to forever.
Frequently asked questions
How much protein do I need per day?
If you train, 1.6–2.2 g per kg of body weight is the range supported by research. Aim for the higher end when you’re in a calorie deficit, to keep muscle.
Is a high-protein diet safe?
For healthy adults, protein intakes up to about 2.2 g/kg are considered safe. If you have kidney disease or another medical condition, ask your doctor first.
Should I cut carbs to lose fat?
Not necessarily. Fat loss comes from a calorie deficit. Low-carb diets work for some people, but carbs help fuel training — choose the split you can stick to.
Do I need protein supplements?
No, but they make reaching your target easier, especially on a vegetarian diet. A whey or plant protein shake is a convenient, low-calorie way to add 20–25 g of protein.
More free calculators
Calorie Calculator
Your BMR, daily calorie burn (TDEE) and targets for fat loss or lean gain.
- BMR & TDEE
- Fat-loss calories
- Lean-gain calories
Body Fat Calculator
Body-fat % from a tape measure, with fat mass and lean mass.
- Body-fat percentage
- Fat & lean mass
- Fitness category
One-Rep Max Calculator
Your estimated 1RM and working weights for each rep range.
- Estimated 1RM
- % of 1RM chart
- Weights per rep range
These calculators give estimates for general fitness guidance only and aren’t medical advice. Speak to a doctor before making major diet or training changes, especially if you are pregnant, under 18 or have a medical condition.