Calculate your daily protein, carbohydrate, and fat targets based on your weight and fitness goal.
Macronutrients (macros) are the three main categories of nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). This calculator distributes your daily calorie target across all three based on standard evidence-based ratios.
Protein: 2 g per kg of body weight (higher end of evidence-based range, suitable for active individuals and those preserving muscle during fat loss).
Fat: 25% of total calories.
Carbohydrates: Remainder of calories after protein and fat are allocated.
Protein calories = weight × 2 × 4. Fat calories = total × 0.25. Carb calories = total − protein cal − fat cal. Carb grams = carb calories ÷ 4. These ratios suit general health and body composition goals. Athletes may need higher protein (2.2–3 g/kg); low-carb dieters shift fat higher and carbs lower; endurance athletes may need more carbs.
Macros (macronutrients) are the three major nutrient groups that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros means monitoring the specific grams of each rather than just total calories.
For active individuals and those looking to build or preserve muscle, 1.6–2.2 g of protein per kg of body weight per day is supported by research. Sedentary adults need less — around 0.8 g/kg is the general minimum. This calculator uses 2 g/kg.
Tracking macros is more precise than tracking calories alone, as it ensures you get enough protein to preserve muscle (especially in a calorie deficit). For most people, hitting protein targets first, then fitting carbs and fat within the remaining calories, is the most practical approach.
Higher protein intake is the most evidence-backed macro adjustment for weight loss — it preserves muscle mass and increases satiety. The split between carbs and fat matters less; research shows both low-fat and low-carb approaches can be equally effective for weight loss when protein is adequate.