Macro Calculator
Calculate your ideal protein, carbs and fat based on your goal: fat loss, muscle gain or maintenance. Based on ISSN guidelines (1.6–2.4 g/kg protein).
What are macronutrients?
Macronutrients (macros) are the three main groups of nutrients that provide energy to the body: proteins (4 kcal/g), carbohydrates (4 kcal/g) and fats (9 kcal/g). Controlling macro distribution is essential to optimize body composition, whether for fat loss, muscle gain, hypertrophy or improved athletic performance. Scientific evidence indicates that protein intakes of 1.6–2.4 g/kg/day maximize muscle synthesis in people who do strength training. For a complete guide, read our article on what are macronutrients.
How to calculate your macros for your goal
Enter your sex, age, height and activity level to calculate your TDEE automatically, or enter your TDEE if you already know it. Then indicate your current weight, your goal (lose weight, maintenance or gain muscle mass) and your protein preference. The tool first calculates protein based on your body weight, assigns 25% of calories to fat, and the rest goes to carbohydrates. Adjust based on your progress during the first 2–3 weeks.
Recommended macro distribution by goal
| Goal | Protein | Carbohydrates | Fat | Protein g/kg |
|---|---|---|---|---|
| Fat loss (cutting) | 30–35% | 35–40% | 25–30% | 2.0–2.4 g/kg |
| Maintenance | 25–30% | 40–45% | 25–30% | 1.6–2.0 g/kg |
| Muscle gain (bulking) | 25–30% | 45–55% | 20–25% | 1.8–2.2 g/kg |
| Athletic performance / runners | 20–25% | 55–65% | 15–20% | 1.4–1.8 g/kg |
What happens if your macro distribution is wrong
Muscle mass loss during caloric deficit, worse post-workout recovery, greater hunger and fatigue. Especially harmful during cutting phases.
Hormonal dysregulation (testosterone, estrogens), reduced absorption of fat-soluble vitamins (A, D, E, K), dry skin and nervous system effects. Don't go below 0.5 g/kg/day.
Fatigue and poor athletic performance, worse mental focus and greater difficulty maintaining strength training. Only acceptable in a well-structured ketogenic diet.
Preservation of muscle mass, stable energy throughout the day, good training performance and adequate hormonal adaptation. The optimal distribution varies depending on the goal.
Excessive fat gain, greater difficulty in subsequent cutting phase and worse body composition. A surplus of 200–300 kcal/day is enough to gain muscle while minimizing fat.
FAQ
1How much protein do I need per day to gain muscle?
To maximize muscle synthesis, 1.6–2.2 g of protein per kg of body weight per day is recommended. During cutting phases with a caloric deficit, going up to 2.4 g/kg protects muscle mass. Distribute intake across 3–5 meals of 25–40 g of protein each.
2How much protein do I need to lose weight without losing muscle?
During weight loss, protein is the most important macro. At least 2.0 g/kg/day is recommended, and up to 2.4 g/kg in aggressive deficits. High protein is more satiating, preserves muscle mass and has the greatest thermogenic effect.
3Are carbohydrates bad for weight loss or muscle gain?
No. Carbohydrates are the primary fuel for muscles and the brain. For weight loss, total caloric balance is what matters, not eliminating carbs. For muscle gain (hypertrophy), carbohydrates promote protein synthesis and strength training performance.
4How much fat should I consume per day?
Fats are essential for hormone production (testosterone, estrogens), absorption of fat-soluble vitamins (A, D, E, K) and cardiovascular health. They should represent 20–30% of total calories. Never go below 15% or 0.5 g/kg/day.
5Should I count macros or just calories?
Counting only calories is sufficient for weight loss or gain. But counting macros optimizes body composition: if your goal is to preserve muscle while losing fat (cutting) or maximize muscle growth (hypertrophy, bulking), macro distribution makes a significant difference.
6How many carbohydrates should I eat per day to gain muscle mass?
In a bulking phase, carbohydrates should represent 45–55% of total calories, especially distributed around training (pre and post-workout). This optimizes muscle glycogen and promotes muscle protein synthesis.
7What macros are best for the keto diet?
The ketogenic diet uses a radically different distribution: 70–75% fat, 20–25% protein and only 5% carbohydrates (< 20–50 g/day). This induces ketosis, using fat as the primary energy source. Don't confuse 'low carb' with keto.
8Are macros the same for men and women?
The principles are the same, but women typically have a lower TDEE and caloric needs. Hormonal fluctuations of the menstrual cycle also affect water retention and metabolism. Protein recommendations per kg of body weight are the same regardless of sex.
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