Macro Calculator

Split a calorie target into protein, fat and carbs, per day and per meal.

Daily calories Bodyweight kg

Units

Protein Fat Meals per day

The order of operations

Protein first, because it is the one macro with a hard requirement. Fat second, because dropping below roughly 20% of calories starts to affect hormones and satiety. Carbs get whatever is left, and they are the training fuel, so the more you train, the more you should have.

TDEE Calculator→

Formula sources

Morton, R.W. et al. (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).Benefits plateau around 1.6 g/kg/day.
Jäger, R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14.1.4–2.0 g/kg/day for active individuals.
Helms, E.R. et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 11.Higher protein and moderate fat during a deficit.