Enter your details to calculate your daily protein, carb, and fat targets
Macronutrient targets are derived from your total daily calorie needs (TDEE) divided among three macronutrients: protein, carbohydrates, and fat. Each macro provides a specific number of calories per gram: protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram.
The calculator first determines your calorie target based on your goal, then distributes those calories according to your chosen macro split. For example, at 2,000 calories with a 30/40/30 split (protein/carbs/fat): protein = 600 cal ÷ 4 = 150g, carbs = 800 cal ÷ 4 = 200g, fat = 600 cal ÷ 9 = 67g.
| Diet style | Protein | Carbs | Fat | Best for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General fitness, maintenance |
| High protein | 40% | 30% | 30% | Muscle building, fat loss |
| Low carb | 30% | 20% | 50% | Fat loss, blood sugar control |
| Low fat | 30% | 50% | 20% | Endurance athletes |
Protein is the most important macro for body composition regardless of your goal. Research consistently shows that 1.6–2.2g of protein per kg of body weight per day maximises muscle protein synthesis and preserves lean mass during a calorie deficit. Protein also has the highest thermic effect — your body uses 20–30% of protein calories just to digest it, compared to 5–10% for carbs and 0–3% for fat.
Once protein is set, the remaining calories can be split between carbs and fat based on personal preference, activity type, and adherence. High-intensity exercise (weightlifting, sprinting, HIIT) uses carbohydrates as the primary fuel, so active individuals may benefit from higher carb intake. Lower activity levels or preference for dietary fat can shift the ratio toward more fat and fewer carbs. The total calorie target matters more than the specific carb-to-fat ratio.
For most active people, 1.6 to 2.2g of protein per kg of body weight per day is optimal. Sedentary individuals can aim for 0.8 to 1.2g per kg. Higher protein intake preserves muscle during weight loss and supports muscle growth during a calorie surplus.
Calories determine whether you gain or lose weight. Macros determine what you gain or lose — muscle versus fat. Both matter, but if you can only track one thing, track calories first and protein second. The carb-to-fat ratio is the least impactful variable.
If your goal is general weight management, tracking calories alone is sufficient. If your goal involves body composition (building muscle, losing fat while preserving muscle, or athletic performance), tracking macros — especially protein — provides better results.
For healthy individuals, protein intakes up to 3.5g per kg per day have been studied without adverse effects on kidney function or health markers. Excess protein is simply used for energy or converted to glucose. The idea that high protein damages healthy kidneys is not supported by current research.
Yes. Plant-based protein sources include legumes, tofu, tempeh, seitan, quinoa, and protein supplements. Combining different plant proteins throughout the day ensures complete amino acid coverage. Vegans may need to aim for the higher end of protein recommendations since plant proteins are generally less bioavailable than animal proteins.