Macro Calculator
Protein, fat and carbs in grams for your goal.
Work this out with the TDEE calculator first if you are not sure.
Protein per day
112 g
1.6 g per kg of body weight
How the Macro Calculator works
Calories decide whether weight moves; macros shape what the weight is made of and how the diet feels. Protein preserves muscle and blunts hunger, fat supports hormone production, and carbohydrate fuels hard training — so the split matters even when the calorie total does not change.
Not medical advice. This calculator gives a general estimate, not medical advice. It cannot account for your individual health, medical history, or medication. Talk to a qualified healthcare professional before acting on any result.
Frequently asked questions
What is a good macro split?
A reasonable default is 25-35% protein, 20-30% fat and the rest carbohydrate. But protein is better set per kilogram of body weight than as a percentage: 1.6-2.2 g/kg covers almost everyone, and percentage targets quietly under-deliver it for anyone eating in a deficit.
How much protein do I actually need?
Around 1.6 g/kg is where muscle-protein synthesis plateaus for most trainees, and 2.2 g/kg is the practical upper end. Dieting raises the requirement, not lowers it, because protein is what protects lean tissue when energy is scarce. The 0.8 g/kg RDA is a minimum to prevent deficiency, not a target for an active person.
Do carbs make you gain weight?
No — a calorie surplus does, whatever it is made of. Cutting carbs drops several kilos of water quickly because each gram of stored glycogen holds roughly 3 g of water, which is why low-carb diets feel dramatic in week one. That is not fat loss, and it returns when carbs do.
How low can fat go?
Not below about 0.5 g/kg of body weight, or roughly 20% of calories, whichever is higher. Fat is needed for fat-soluble vitamin absorption and hormone production; very low-fat diets are associated with reduced testosterone in men and are hard to sustain.