Macro calculator
Splits your daily calorie target into macros. Protein is set from body weight, fat as a percentage of calories, and whatever is left goes to carbohydrate.
Result
Fill in the fields and the result appears here.
How it is calculated
The order is deliberate: protein first, then fat, carbohydrate last. Protein and fat have floors and carbohydrate does not — which makes carbohydrate the remainder, not the afterthought.
Protein steps come from meta-analytic data: gains in muscle mass from resistance training plateau around 1.6 g/kg/day, with the upper confidence bound at 2.2 g/kg. In a calorie deficit the higher step makes sense — protein needs rise when energy is restricted and lean mass has to be protected.
You can base protein on lean mass instead of total weight. At higher body fat percentages, protein calculated from total weight climbs higher than it needs to — fat tissue has no protein requirement.
Fat is held between 20% and 30% of total calories. The lower bound is not arbitrary: very low fat intake affects hormonal function and the absorption of fat-soluble vitamins.
These gram targets are a framework, not a prescription. Which foods they come from, how meals are distributed and how your digestion responds all fall outside this calculation — and those are usually what actually determine adherence.
Sources
- Morton R.W. ve ark. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 52(6): 376-384.
- Helms E.R. ve ark. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab 24(2): 127-138.
- Jäger R. ve ark. (2017). ISSN position stand: protein and exercise. J Int Soc Sports Nutr 14: 20.
You have the number — now comes the decision
Comparing these numbers against weekly data and revising with a stated reason is the actual work. That is how online coaching runs here.