Macro Calculator
Protein, carbs and fat grams for your calorie target.
Use the TDEE calculator to find this first.
Protein
165 g
660 kcal
Carbs
220 g
880 kcal
Fat
73 g
657 kcal
How the macro calculator works
Macronutrients are the three energy-providing nutrients: protein, carbohydrate and fat. This calculator converts a daily calorie target into grams of each using the Atwater factors of 4 kcal per gram for protein and carbs and 9 kcal per gram for fat.
Protein is the macro with the strongest evidence for body composition. The International Society of Sports Nutrition position stand recommends 1.4 to 2.0 g of protein per kilogram of body weight per day for active people, and up to 2.4 g/kg when in a calorie deficit to protect muscle.
Fat should not drop too low. The Institute of Medicine sets an Acceptable Macronutrient Distribution Range of 20-35% of calories from fat for adults, which supports hormone production and the absorption of vitamins A, D, E and K.
- Start from a calorie target (use the TDEE calculator first), then pick a split that fits your training.
- High-protein splits suit fat loss and strength training. Endurance athletes usually need more carbohydrate.
- The three percentages always add up to 100%. Adjust one and the tool rebalances the grams.