Macro calculator
Calories and grams of protein, carbs and fat for your goal, worked out from your body and training.
2 740 kcal a day
Protein 152 g · Fat 76 g · Carbs 362 g
How it works
- Calories come from your TDEE (Mifflin-St Jeor times activity), adjusted for your goal.
- Protein is set from bodyweight: 1.6 to 2.2 g per kg, higher when cutting to protect muscle.
- Fat is a quarter of your calories, and never less than 0.6 g per kg for hormone health.
- Carbohydrate fills the rest, which fuels training.
Questions
What macros should I eat to build muscle?
A small surplus of about 10%, 1.6 to 2.2 g of protein per kg, around 25% of calories from fat and the rest from carbs.
What macros are best for fat loss?
A 15 to 25% deficit with protein on the high side (about 2 g per kg or more) so you keep muscle while losing fat.
Do I need to hit my macros exactly?
No. Hitting calories and protein within about 10% most days is what moves results; carbs and fat can flex.