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Macro calculator
How many grams of protein, fat and carbs to eat a day for your goal. Calories are calculated in the same step.
Protein
Protein is based on body weight: 1.8 grams per kilogram for maintenance and gain, 2 grams in a moderate deficit and 2.2 grams in a deep one. The bigger the deficit, the more protein you need to keep your muscle.
That's within what the International Society of Sports Nutrition recommends for people who train: 1.4 to 2 grams, and more while dieting.
Fat
Fat gets 30 percent of calories, but never less than 0.6 grams per kilogram of body weight. Too little fat is bad for hormones and vitamin absorption.
Carbs
Carbs take whatever is left after protein and fat. They're the main fuel for strength training, so the calculation doesn't drop them below 130 grams a day.
Fiber is counted separately: 14 grams per 1,000 calories. Vegetables, grains and legumes are the easiest way to get it.
Frequently asked questions
Can I eat more protein than the calculator says?
Yes, it's not harmful for a healthy person. But above 2.2 grams per kilogram the muscle benefit barely grows, while it takes up calories.
Do I need to hit my macros to the gram?
No. Hitting protein and calories is enough, fat and carbs can move by 10 to 20 grams.
Why are the carbs so high?
Because they fill the remaining calories. If you want fewer carbs, swap them for fat and keep calories and protein the same.
Sources
- Jäger R. et al. International Society of Sports Nutrition Position Stand: protein and exercise. JISSN, 2017 doi.org/10.1186/s12970-017-0177-8
- Helms E. R. et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. IJSNEM, 2014 doi.org/10.1123/ijsnem.2013-0054
In the app your calorie target updates by itself when your weight changes
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