Get your daily protein, carbs, and fat targets based on your body, goal, and activity level — in seconds.
yrs
kg
cm
ft
in
▾
—
daily calories
Protein
—
grams/day
Carbs
—
grams/day
Fat
—
grams/day
Protein—
Carbohydrates—
Fat—
Protein —%
Carbs —%
Fat —%
Common Macro Splits
Different goals call for different macro ratios. These are popular starting points.
Balanced (maintenance)
30% protein · 40% carbs · 30% fat
High protein (fat loss)
40% protein · 35% carbs · 25% fat
Muscle gain (lean bulk)
30% protein · 45% carbs · 25% fat
Lower carb (fat loss)
35% protein · 25% carbs · 40% fat
Macronutrient Reference
Calories per gram and recommended daily ranges for adults.
Macro
Calories/g
General range
High-protein range
Protein
4 kcal/g
0.8–1.2 g/kg
1.6–2.2 g/kg
Carbohydrates
4 kcal/g
45–55% of calories
30–45% of calories
Fat
9 kcal/g
20–35% of calories
20–35% of calories
Frequently Asked Questions
Macros (macronutrients) are the three main nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Each plays a distinct role — protein builds and repairs muscle, carbs fuel exercise and brain function, and fat supports hormones and absorbs fat-soluble vitamins. Tracking macros is more precise than tracking calories alone, especially for body composition goals like building muscle while losing fat.
For most active adults, 1.6–2.2 g per kg of body weight (0.7–1.0 g per lb) is recommended to support muscle maintenance and growth. For weight loss, staying at the higher end helps preserve lean muscle while in a calorie deficit. The minimum for sedentary adults is around 0.8 g/kg, but this is insufficient for anyone who exercises regularly. Use our Calorie Calculator to find your total energy needs first.
It depends on your preferences and how you feel. Both can work for weight loss or muscle gain — what matters most is total calories and hitting your protein target. Carbs are better for high-intensity exercise performance. Fat is more satiating and keeps blood sugar stable. Most people do best somewhere in the middle (35–45% carbs, 25–35% fat). Experiment and see what makes you feel best and is easiest to stick to.
The calculator uses the Mifflin–St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest. This is then multiplied by your activity factor to get your Total Daily Energy Expenditure (TDEE). A calorie adjustment is applied based on your goal (deficit for fat loss, surplus for muscle gain). Protein is set at 2.0 g/kg for fat loss and muscle gain, or 1.6 g/kg for maintenance. The remaining calories are split between carbs and fat based on your goal.
For simple weight loss or maintenance, tracking total calories works well. But if body composition matters to you — specifically building muscle while losing or maintaining fat — tracking macros is more effective. Two people eating the same calories but different macro splits can have very different body composition outcomes. Start with calories, then layer in protein tracking, then full macro tracking once you're comfortable.
How to Use Your Macro Targets
Your macro targets are a daily framework, not a strict rule. A good approach is to hit your protein target every day — this is the most important macro for body composition — and let carbs and fat flex based on what you're eating. On days you exercise hard, lean toward the higher end of carbs. On rest days, fat can be slightly higher.
💡 Priority order: (1) Hit your calorie target, (2) hit your protein target, (3) get the right balance of carbs and fat. Most people benefit significantly from just steps 1 and 2.
Protein — The Most Important Macro
Protein is the only macronutrient your body cannot produce sufficient amounts of from scratch. It provides the amino acids needed to repair muscle tissue after exercise, support immune function, and produce enzymes and hormones. On a calorie deficit, adequate protein is essential to prevent muscle loss — without it, a significant proportion of weight lost comes from muscle, not fat.
Good protein sources to hit your daily target: chicken breast, eggs, Greek yoghurt, cottage cheese, fish (especially tuna and salmon), tofu, legumes, and protein powder as a convenient top-up. See our high-protein foods guide for a complete list.
Carbohydrates — Fuel for Performance
Carbohydrates are your body's preferred fuel for moderate-to-high-intensity exercise and the brain's primary energy source. On workout days, getting enough carbs before and after exercise improves performance and speeds recovery. Prioritise complex carbs (oats, brown rice, sweet potatoes, whole grain bread, fruit) over refined carbs (white bread, pastries, sugary drinks) for sustained energy and better satiety.
Fat — Essential, Not the Enemy
Dietary fat supports the absorption of fat-soluble vitamins (A, D, E, K), the production of sex hormones including testosterone and oestrogen, and the maintenance of cell membranes. Going too low in fat (below 20% of calories) can impair hormone function and increase joint discomfort. Focus on unsaturated fats: avocado, olive oil, nuts, seeds, and fatty fish.
⚠️ Macro targets are estimates based on population averages. Individual needs vary significantly based on genetics, health conditions, medications, and other factors. Consult a registered dietitian for personalised nutrition advice, especially if you have a medical condition.
References:
Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241–247.
Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018;52(6):376–384.
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.