By Goal

Calculator for macronutrients

Find out exactly how many grams of protein, carbs, and fat to eat per day based on your goal: losing fat, maintaining, or building muscle.

Recommended daily total
2.557 kcal
To maintain current weight
Protein (4 kcal/g) 160 g · 640 kcal
Carbs (4 kcal/g) 300 g · 1200 kcal
Fat (9 kcal/g) 80 g · 720 kcal
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How we calculate your macros

We follow the recommendations of the International Society of Sports Nutrition (ISSN) and the Academy of Nutrition and Dietetics.

Total calories

We calculate your BMR using the Mifflin-St Jeor formula, multiply it by your activity factor, and adjust it for your goal: −500 kcal for weight loss, +300 kcal for muscle gain.

Protein

Cutting: 2.2 g/kg. Maintenance: 1.8 g/kg. Bulking: 2.0 g/kg. Amounts within ISSN recommendations for strength training practitioners.

Fat

~25-30% of total calories. Essential for hormones (testosterone, estrogen) and absorption of fat-soluble vitamins (A, D, E, K).

Carbs

The rest of your calories after protein and fat. Main energy source for training. The more active you are, the more carbs you need.

Frequently asked questions

How many grams of protein per day?
For those who train with weights, the general recommendation is between 1.6 and 2.2 grams of protein per kilogram of body weight per day. For sedentary people, 0.8 to 1.2 g/kg. For endurance athletes, 1.2 to 1.6 g/kg.
How many calories are in each macro?
Protein: 4 kcal/g. Carbohydrate: 4 kcal/g. Fat: 9 kcal/g. Alcohol: 7 kcal/g (not considered a macro). That's why fat, even in small portions, contributes heavily to the total calorie count.
How to split macros for muscle gain
For hypertrophy: ~30% protein, ~45% carbs, and ~25% fat, with a calorie surplus of 200-400 kcal above your TDEE. Keep protein at 1.8-2.2 g/kg to support muscle synthesis.
How to split macros for weight loss
For weight loss: ~35% protein, ~35% carbs, and ~30% fat, with a calorie deficit of 300-500 kcal. High protein (2.0-2.4 g/kg) preserves muscle mass during cutting.

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This calculator provides an estimate. For a personalized meal plan, consult a registered dietitian. Protein recommendations are based on scientific literature for healthy populations; if you have kidney, liver, or other conditions, seek medical guidance.