Macro calculator

How it works

How this macro calculator works

1. Protein first: grams = body weight in kg × your protein setting. The ISSN position stand supports 1.4–2.0 g/kg/day for most people who exercise.
2. Fat next: your chosen share of calories ÷ 9, with a floor of 0.6 g/kg so it never gets too low.
3. Carbs fill the rest: (calories − protein × 4 − fat × 9) ÷ 4.

Example

2,500 calories, 80 kg, protein 1.6 g/kg and fat 30%: protein 128 g (512 kcal), fat 83 g (750 kcal), carbs 310 g (1,238 kcal).

Why protein first?

Protein is the macro most tied to keeping and building muscle, and the one most people under-eat. Carbs and fat are more flexible. Many people feel and train better with more carbs on hard training days.

The Dietary Guidelines’ acceptable ranges for adults are 10–35% of calories from protein, 20–35% from fat, and 45–65% from carbohydrate. Athletes often sit at the high end for protein.

Questions people ask

What macros should I eat to lose fat?

Keep protein high (around 1.6–2.2 g/kg), keep fat at a sensible floor, and create the deficit mostly from carbs and fat. Total calories still drive fat loss.

Do I have to track macros?

No. Tracking for a couple of weeks is a good way to learn portions. After that, many people switch to the hand-portion guide.

Are carbs bad?

No. Carbs fuel hard training and long shifts. Choose mostly whole-food sources like rice, potatoes, oats, fruit and beans, and size them to your activity.

Sources

1. Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN, 2017.
2. Kerksick CM et al. ISSN position stand: nutrient timing. JISSN, 2017.
3. U.S. Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans.

Education only. Not medical advice. Confirm with your clinician.