Suggested daily target
Use this as a baseline, then adjust weekly based on trend data.
What the three macros do
Calories decide whether your weight moves. Macros decide what you lose or gain, and how you feel while it happens. Two people eating the same calories can end up with very different results depending on how those calories are split.
- Protein (4 calories per gram) preserves muscle in a deficit and keeps you full. It is the macro worth protecting first.
- Fat (9 calories per gram) supports hormone production. There is a floor below which most people feel noticeably worse.
- Carbohydrate (4 calories per gram) fuels hard training. It is the flexible one, and it takes whatever calories are left.
How this calculator splits your calories
It sets protein and fat from your body weight first, because both have a floor worth respecting, then gives every remaining calorie to carbohydrate.
Protein = 2.0 g per kg of body weight
Fat = 0.9 g per kg of body weight
Carbs= (calories − protein×4 − fat×9) ÷ 4
Two grams of protein per kilogram sits at the top of the range that research supports for people in a calorie deficit who want to keep muscle. Going higher rarely adds anything; going much lower during a diet tends to cost lean mass.
A worked example
Take the same 74 kg person from the TDEE calculator, eating 2,604 calories a day to maintain weight.
Protein = 74 × 2.0 = 148 g→ 592 calories
Fat = 74 × 0.9 = 67 g→ 603 calories
Carbs = (2,604 − 592 − 603) ÷ 4 = 352 g
Total = 592 + 603 + 1,409 = 2,604 calories
That works out to roughly 23 percent protein, 23 percent fat and 54 percent carbs. The percentages are a result, not a target. Set the grams, and the percentages take care of themselves.
Adjusting the split for your goal
| Goal | Protein | Fat | Carbs |
|---|---|---|---|
| Fat loss | 2.0 to 2.4 g/kg | 0.8 to 1.0 g/kg | Whatever remains |
| Maintenance | 1.6 to 2.0 g/kg | 0.9 to 1.1 g/kg | Whatever remains |
| Muscle gain | 1.6 to 2.2 g/kg | 0.9 to 1.2 g/kg | Whatever remains, and it should be plenty |
| Endurance training | 1.4 to 1.8 g/kg | 0.8 to 1.0 g/kg | Higher, to fuel long sessions |
If you are carrying a lot of body fat, base protein on a target weight rather than your current one, otherwise the number comes out higher than you need.
Hitting the numbers without losing your mind
You do not need to land exactly on all three every day. Being within about 10 grams of protein and fat, and letting carbs absorb the difference, is close enough for the result to look the same.
- Protein first. Plan it into each meal before anything else. It is the macro people miss most.
- Weigh for two weeks, then estimate. Long enough to calibrate your eye, short enough not to become a chore.
- Judge by the weekly average. One high day inside a good week changes nothing.
- Recalculate every four to six kilos. Both protein and fat targets move with body weight.
Common questions
Do macros matter more than calories?
No. Calories decide the direction of the scale. Macros decide how much of the change is fat rather than muscle, and how manageable the diet feels. Get calories right first, then the split.
Is a low-carb split better for fat loss?
Not on its own. When calories and protein are matched, low-carb and higher-carb diets produce similar fat loss. Pick the one you can actually stick to.
What if I miss my carb target every day?
If you are consistently under, you are eating fewer calories than you planned, which is fine for a while and then usually is not. Persistent under-eating shows up as stalled progress and bad training sessions.
Should fibre count against carbs?
Track total carbs including fibre for simplicity. Aim for roughly 14 grams of fibre per 1,000 calories on top of hitting your macros.
Sources
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 2018;52(6):376-384. PubMed
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 2014;11:20. PubMed
- Per-100g macro and micronutrient reference data: USDA FoodData Central
These are estimates for healthy adults and are not medical advice. To set the calorie number these macros divide up, start with the TDEE calculator.