Calculate your daily protein, carb, and fat targets in grams from your calorie goal, body weight, and goal. Works for fat loss, maintenance, and muscle gain.
Added May 31, 2026
Input
Result
Enter a value for daily calorie target to see your result.
Calculates daily protein, fat, and carbohydrate targets in grams and calories from your total calorie target, body weight, and goal. Protein is set first from body weight, fat from a goal-appropriate percentage, and carbs fill the remaining calories.
Standard 1.8 g/kg protein = 135 g (540 kcal). Fat at 30% = 67 g (600 kcal). Carbs fill remaining 860 kcal = 215 g.
Inputs
Result
High protein 2.2 g/kg = 176 g (704 kcal). Fat at 25% = 69 g (621 kcal). Carbs fill remaining 1,175 kcal = 294 g.
Inputs
Result
Macros (macronutrients) are the three nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Your macro split determines the composition of your diet and affects muscle retention, energy levels, and hunger.
For most active adults, 1.6–2.2 g of protein per kilogram of bodyweight is the evidence-supported range for muscle preservation and growth. Sedentary individuals need less (0.8–1.2 g/kg). During a calorie deficit, higher protein (2.0–2.4 g/kg) helps preserve lean mass.
Protein first — always. Protein targets are the most important macro to hit because protein drives muscle protein synthesis and satiety. Once protein is set, carbs vs fat is largely a personal preference. Many people do well with a moderate split (30/40/30 fat/carb/protein by calories); others thrive on lower carb.
Yes, within reason. Fat and carbohydrates are interchangeable for energy purposes. The main considerations: fat minimum (typically 0.5–0.7 g/kg) for hormone production; carb availability for high-intensity exercise performance. Outside those constraints, find the split you can sustain.
A ketogenic diet targets very low carbohydrates (typically < 50 g/day or 5–10% of calories) with high fat (65–75% of calories) and moderate protein. This induces ketosis — the liver produces ketone bodies from fat as the primary fuel. It requires strict tracking to maintain the carb ceiling.