Macro Calculator
Turn your calorie target into daily grams of protein, carbohydrate and fat.
years
cm
kg
kcal
Leave blank to use our suggestion for your goal.Daily calories1,429 kcalsuggested for your goal
| Macro | Grams | Calories |
|---|---|---|
| Protein | 140 g | 560 kcal (39%) |
| Carbs | 128 g | 511 kcal (36%) |
| Fat | 40 g | 357 kcal (25%) |
How This Is Calculated
- Calories: your maintenance calories, minus about 550 kcal to lose fat (≈0.5 kg/week) or plus about 275 kcal to build muscle (≈0.25 kg/week).
- Protein: 2.0 g/kg of body weight when losing fat (to protect muscle), 1.8 g/kg when building muscle, and 1.6 g/kg at maintenance.
- Fat: 25–30% of calories, enough for hormones and vitamin absorption.
- Carbs: whatever calories remain, to fuel training.
Protein and carbs have 4 kcal per gram; fat has 9 kcal per gram.