Macro Calculator: protein, carbs & fat
Turn your calorie target into daily grams of protein, carbs and fat for your goal.
For general information only, not medical advice. Speak to your GP, midwife or a health professional about your own health.
How it works
Protein and carbs have 4 calories per gram; fat has 9.
We set protein per kg of body weight (higher when cutting to protect muscle), fat as a share of calories, and fill the rest with carbs.
Frequently asked questions
How much protein do I need?+
Around 1.6β2.2 g per kg of body weight is a common target for people training regularly.