Turn your daily calories into a protein, carb, and fat target based on your goal.
Don't know your daily calories? Calculate your TDEE first.
| Macro | Grams | Calories |
|---|
Macros (macronutrients) — protein, carbohydrates, and fat — each provide a fixed number of calories per gram: protein and carbs each provide 4, and fat provides 9. To calculate targets, your total daily calories are split by percentage across the three, then divided by each macro's calories-per-gram to get a gram target.
These are common starting points, not fixed rules — adjust based on how you respond over a few weeks.
Roughly 40% protein, 30% carbs, 30% fat. Higher protein helps preserve muscle in a calorie deficit.
Roughly 30% protein, 40% carbs, 30% fat — a common general-purpose split.
Roughly 25% protein, 50% carbs, 25% fat, prioritizing carbs to fuel training and recovery.
Roughly 25% protein, 5% carbs, 70% fat — a significant shift best discussed with a doctor or dietitian first.
Total calories determine whether you gain or lose weight, but your macro split influences body composition — how much of that change is fat versus muscle. Adequate protein in particular helps preserve muscle during a deficit and supports recovery during a surplus, even when total calories are identical.
Roughly 35-40% protein, 25-35% carbs, 25-30% fat is a common starting point — higher protein helps preserve muscle in a deficit.
Calories determine weight change; macros influence whether that change is mostly fat or muscle.
Protein and carbs: 4 kcal/gram. Fat: 9 kcal/gram. Alcohol: 7 kcal/gram.
Roughly 70-75% fat, 20-25% protein, 5-10% carbs — a significant change worth discussing with a doctor first.