Calculate your ideal daily protein, carbohydrate and fat targets based on your goal, body weight and training intensity.
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How This Works
Protein targets are set in grams per kg of bodyweight — higher for fat loss (to preserve muscle in a deficit) and lower for maintenance. Fat is set as a percentage of total calories (25–30% for most goals). Remaining calories go to carbohydrates. Ketogenic macros use ~70% fat, 5% carbs, 25% protein.
Evidence supports 1.6–2.2g per kg of bodyweight for most active people wanting to build or preserve muscle. The upper end (2.2–2.5g/kg) may benefit those in a calorie deficit or doing very heavy training. For sedentary people, 0.8–1.2g/kg is sufficient for general health. More protein than needed is not harmful but provides no additional benefit — excess is oxidised for energy like carbs.