Macro calculator

Calculate how many grams of protein, fat and carbs to eat per day based on your weight, calorie target and whether you want to lose fat, maintain or build muscle.

What macros are

Macronutrients are the three sources of calories in your diet: protein and carbohydrates (4 kcal per gram) and fat (9 kcal per gram). Once you know how many calories to eat, splitting them well among the three helps you perform in the gym, recover and keep or build muscle.

If you do not know your calorie target yet, start with the calorie calculator.

How they are split

This calculator follows a simple, evidence-based approach for people who strength train:

1. Protein: 1.8 g per kilogram of body weight, or 2 g/kg if you are in a deficit to lose fat, because it helps preserve muscle.
2. Fat: at least 0.8 g per kilogram or 25% of calories, whichever is higher. Fat is needed for hormonal health.
3. Carbohydrates: the remaining calories. They are the main fuel for intense training.

Putting it into practice

• Spread your protein over 3 to 5 meals of 25–40 g each.
• Place a good share of your carbs before and after training.
• You do not need daily precision: getting close to the numbers on a weekly average is enough.

Limitations

If you have kidney disease, diabetes or another medical condition, or follow a special diet, these amounts may not be right for you. See a nutrition professional.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.