How many grams of protein do I need per day?

For muscle building or preservation, research supports 0.7-1.0 grams per pound of body weight (1.6-2.2 g/kg). For sedentary individuals, 0.36 g/lb (0.8 g/kg) is the minimum. Most active people benefit from 0.7-0.8 g/lb.

What macro ratio is best for weight loss?

A common starting point is 40% protein, 30% carbs, 30% fat. Higher protein preserves muscle during a deficit. But total calories matter more than ratios—you can lose weight on any macro split as long as you're in a calorie deficit.

Do I need to track macros or just calories?

Tracking calories alone works for weight loss. But if you care about body composition (losing fat while keeping muscle), protein intake matters significantly. At minimum, track protein and total calories.

Macro Calculator — Daily Macros for Your Goals

How Macros Are Calculated

Step 1: Calculate your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation. Step 2: Multiply by your activity factor to get TDEE (Total Daily Energy Expenditure). Step 3: Adjust for your goal (deficit or surplus). Step 4: Distribute calories among protein, carbs, and fat.

Protein: The Priority Macro

Protein is set first because it drives muscle retention and satiety. Research consistently shows 0.7-1.0g per pound of body weight supports both muscle building and fat loss. Higher protein during a deficit helps preserve muscle while losing fat. During maintenance or a surplus, 0.7-0.8g/lb is sufficient for most people.

Fat: Essential, Not Optional

Dietary fat supports hormone production, vitamin absorption, and cell function. Below 20% of calories from fat risks hormonal disruption. Most recommendations land at 25-35% of total calories. That's not much to work with, but cutting fat below 20% causes more problems than it solves.

Carbs: Whatever's Left

After protein and fat are set, remaining calories go to carbs. Athletes and active people generally perform better with more carbs. Sedentary individuals can run on fewer. There's no metabolic advantage to very low carb diets beyond the calorie control they impose through food restriction.

Sample Macro Splits

Goal	Protein	Fat	Carbs
Fat Loss	40%	30%	30%
Maintenance	30%	30%	40%
Muscle Gain	30%	25%	45%
Keto	25%	70%	5%

How to Use This Macro Calculator

Enter your TDEE (or let the calculator compute it from your stats), then select a diet goal (loss, maintenance, gain) and macro split ratio (balanced, low-carb, high-protein, keto).

Formula & How It Works

Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g. Common splits — Balanced: 30/40/30, Low-carb: 35/25/40, Keto: 25/5/70 (protein/carb/fat).

Calculation Example

TDEE 2,500 cal, fat loss target 2,000 cal, balanced split: Protein 150g (600 cal), Carbs 200g (800 cal), Fat 67g (600 cal).

Expert Tips

Prioritize protein (1.6-2.2g per kg bodyweight) when cutting to preserve muscle. Adjust macros every 4-6 weeks based on progress. Track macros for 2-3 weeks to build intuition, then you can estimate.

Macro Calculator

How Macros Are Calculated

Protein: The Priority Macro

Fat: Essential, Not Optional

Carbs: Whatever's Left

Sample Macro Splits

Frequently Asked Questions

Calorie Calculator

BMI Calculator

Body Fat

How to Use This Macro Calculator

Formula & How It Works

Calculation Example

Expert Tips