Energy and macros

Calculate Macros

Split your calorie target into protein, fat and carbohydrates. Protein first, then fat, and the rest is carbs.

No target yet? Calculate calorie target

Typical is 1.6 to 2.2 g per kg of body weight, toward the upper end in a Cut.

Typical is 20 to 35 percent.

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How it works

The calculator works in three steps. Protein first: body weight times grams per kilogram. Then fat: the share of your calories you chose. Whatever is left becomes carbohydrates.

To convert between grams and calories it uses the usual energy values: 4 kcal per gram of protein and carbohydrates, 9 kcal per gram of fat.

How to use your result

Protein is the most important number, especially in a Cut: it helps you keep muscle. You can shift fat and carbs as you like, as long as the calories fit and your fat share is not permanently very low.

Hit your macros on a weekly average, not to the gram. Your trend weight shows you whether your calorie target is right. If you change the target, it is mostly the carbs that change.

Formula and source

Protein (g) = body weight (kg) × protein (g/kg)
Fat (g) = calorie target × fat share ÷ 9
Carbohydrates (g) = (calorie target - protein (g) × 4 - fat (g) × 9) ÷ 4

Energy values from the Atwater system (4, 9 and 4 kcal per gram). Protein range after Morton RW et al. (2018), British Journal of Sports Medicine 52(6). Fat share after the reference values of the US Institute of Medicine (2005, Dietary Reference Intakes) for adults: 20 to 35 percent of energy.

Frequently asked questions

In the meta-analysis by Morton et al. (2018), more protein above roughly 1.6 g per kg of body weight brought no further measurable benefit on average, and the upper limit of the confidence interval was about 2.2 g. That is why 1.6 to 2.2 g per kg is a good range. The protein calculator works it out more precisely.

The reference values for adults call for 20 to 35 percent of energy from fat. Staying well below that for the long term does not make sense, even in a Cut.

No. For fat loss, the calorie deficit counts, not which nutrient is missing. Carbs provide energy for training. How you split fat and carbs is up to your preference and satiety.

No. What matters is calories and enough protein on average over the week. Small deviations in fat and carbs hardly matter.

All results are estimates and do not replace advice from a doctor or dietitian.

Related calculators

TDEE calculator Basal metabolic rate and total daily energy expenditure using Mifflin-St Jeor. Protein calculator Daily protein intake for building muscle and cutting. Bulk and cut calorie target Surplus or deficit from your target rate per week.