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Macro Calculator
Set your daily protein, fat and carbohydrate targets based on your body and goal — lose, maintain or gain.
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Understanding Your Macros
- Protein — protects muscle while you diet and supports growth when you bulk. Spread it across meals.
- Fat — essential for hormones; 25% of calories is a sensible baseline.
- Carbs — the flexible fuel that fills remaining calories. Athletes may prefer more.
Frequently Asked Questions
Do macros matter more than calories?
For weight change, calories rule. For body composition, protein matters. Macros help you hit both.
How much protein do I really need?
Active adults benefit from 1.6-2.2 g per kg of body weight daily. This calculator targets that range.
Can I eat carbs and still lose weight?
Yes. As long as total calories are in a deficit, carb timing is mostly a preference.
Is this medical advice?
No — it's a general framework. People with health conditions should consult a professional.
Practical Example
A 75 kg active adult aiming for 2,500 kcal/day maintenance:
- Protein (1.8 g/kg) = 135 g ≈ 540 kcal
- Fat (25%) = 625 kcal ≈ 69 g
- Carbs (remaining) ≈ 334 g ≈ 1,335 kcal
What Your Results Mean
- Protein — the most important macro; protects muscle while dieting.
- Fat — essential for hormones; 20–35% of calories is a safe range.
- Carbs — flexible fuel source; adjust up for training days.
Trusted Sources
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