How we split your macros
First we work out your target calories from your daily expenditure (as in the calorie calculator) and your goal: −500 calories to lose fat, maintenance, or +300 to build muscle.
- Protein first. Set per kilogram of body weight: 2.0 g/kg (0.9 g/lb) in a deficit, 1.6 g/kg (0.73 g/lb) at maintenance and 1.8 g/kg (0.82 g/lb) when bulking.
- Fat next. 20% to 40% of calories depending on the diet style you choose. Staying below 20% long term is not recommended.
- Carbs fill the rest. They are your main fuel for training.
Which diet style to pick
| Style | Fat | Best for |
|---|---|---|
| Balanced | 25% | The default for most people. |
| Lower carb | 40% | People who feel fuller with more fat or train lightly. |
| Higher carb | 20% | Endurance athletes or high training volume. |
With calories and protein equal, fat-loss differences between these splits are small. Pick the one you can stick with.
Frequently asked questions
What are macronutrients?
The nutrients that provide energy: protein, carbohydrates and fat. Alcohol also has calories (7 per gram) but is not an essential macronutrient.
Do I need to count macros to lose weight?
Not necessarily: total calories decide weight change. Tracking protein does help you keep muscle and feel less hungry.
How much protein do I need for lifting?
Research points to about 1.6 g/kg (0.73 g/lb) per day as the level where muscle gain maxes out for most people, a bit more in a deficit. See the protein calculator for details.
Does fiber count as a carb?
On US labels fiber is included in total carbohydrates; on European labels it is listed separately. For this calculator you can use the label's total carbs as they are.
Results are estimates for general information only and are not a substitute for advice from a doctor, registered dietitian or qualified coach.