How to Calculate Macros for Weight Loss, Maintenance, or Muscle Gain

Calories tell you how much to eat. Macros (protein, carbs, fat) tell you what that energy is made of — and that shapes hunger, gym performance, and body composition.

The macro order that works

Do not start with “40/30/30” from Instagram. Use this sequence:

1. Set calories from TDEE + goal

• Maintenance → TDEE
• Fat loss → TDEE − 250 to 500
• Muscle gain → TDEE + 200 to 400

Calculate yours instantly →

2. Set protein first (grams, not %)

Protein: 1.6–2.2 g per kg body weight (higher end while cutting).

Example: 70 kg person → 112–154 g protein/day
At 4 kcal/g → 448–616 kcal from protein

3. Set fat second

Fat: about 20–35% of calories (the range set by the US Institute of Medicine). Many coaches also use roughly 0.8–1.0 g per kg as a practical floor.

Going below ~0.6 g/kg long-term can hurt hormones for some people.

4. Fill remaining calories with carbs

Whatever calories remain after protein + fat → carbs.

Carbs: 4 kcal/g

This “protein-first” method beats fixed percentages because protein needs scale with body weight, not a random 30% slice.

Example: 2,000 kcal cut day for 75 kg lifter

Macro	Grams	kcal
Protein	150 g	600
Fat	65 g	585
Carbs	204 g	815
Total		2,000

Common macro presets

Style	Best for
Balanced	Most people, sustainable
Higher protein	Fat loss, muscle retention
Lower carb	Preference, sedentary days
Higher carb	Hard training days, endurance

Calorie Cal includes editable macro ratios — adjust them in ±5% steps while total calories stay fixed.

Tracking macros in real life

You do not need perfection:

1. Hit protein within ~10 g daily
2. Hit calories within ~100 kcal daily
3. Let carbs/fat flex around training and meals

Use our food calorie chart for quick reference values.

Recalculate when things change

Macros are not tattooed. Update when:

• Body weight shifts ~3–5 kg
• Goal changes (cut → maintain → bulk)
• Training volume jumps or drops

Try it now

Open the calorie calculator, enter your stats, and use the macro fine-tune section. Export a PDF or share your link with your exact settings.

More reading: TDEE explained · Indian diet charts