What Should Your Daily Protein, Carbs, and Fat Be?
Get your personalised macro targets based on your daily calories, body weight, and goal — fat loss, maintenance, or muscle gain.
Hitting your protein target is the single most impactful macro habit — carbs and fat matter less than most people think.
4 kcal
calories per gram of protein and carbohydrate
9 kcal
calories per gram of dietary fat
0.8g/lb
minimum protein per lb of body weight recommended for muscle gain
Understanding your macros
Protein is non-negotiable
Of the three macros, protein has the strongest evidence for body composition. It preserves muscle during fat loss, increases satiety, has a high thermic effect (~25% of calories burned in digestion), and is hardest to overconsume. Hit your protein target first — then fill in carbs and fat.
Carbs are context-dependent
Carbohydrates are the most flexible macro. Low-carb diets work because reducing carbs often reduces total calorie intake. High-carb diets work for athletes needing glycogen. For sedentary fat loss, lower carbs with high protein is usually most effective. For athletes, carbs fuel performance.
Fat supports hormones and satiety
Dietary fat is essential for hormone production (testosterone, estrogen), fat-soluble vitamins (A, D, E, K), brain health, and satiety. Dropping fat below 15–20% of calories can suppress testosterone and hormone function. Never eliminate fat to hit a calorie target.
How the Macro Calculator Works
Protein = body weight (lbs) × goal multiplier (0.7g/lb fat loss, 0.6g/lb maintain, 0.8g/lb muscle gain). Protein calories = protein grams × 4. Remaining calories are split: fat loss (35% fat, 65% carbs of remainder), maintenance (40/60), muscle gain (30/70). Fat grams = fat calories ÷ 9. Carb grams = carb calories ÷ 4.
These ratios are evidence-informed starting points. Individual results vary based on carbohydrate tolerance, training intensity, and personal preference. Adjust carbs and fat to taste while keeping protein constant — this is the most flexible and effective approach.