Macro Calculator: Protein, Carbs & Fat Split

How protein, fat and carb targets are set

A good macro plan starts from your daily calorie target and sets each nutrient in this order:

Protein first: about 1.6–2.2 g per kg of body weight per day for active people and during fat loss. A large review (Morton et al., 2018) found that muscle gains from strength training level off at about 1.6 g/kg on average, with an upper estimate of 2.2 g/kg. During a calorie deficit, lean athletes may need even more (Helms et al., 2014).
Fat second: at least 20–25% of your calories. Your body needs fat to make hormones and to absorb vitamins A, D, E and K. The US Institute of Medicine range for adults is 20–35% of calories.
Carbs last: all the calories that remain. Carbs fuel hard training, and whole grains, pulses, fruit and vegetables also give you fiber.

Energy per gram: protein 4 kcal, carbohydrate 4 kcal and fat 9 kcal. These general factors are used to calculate the calories in food.

Worked example: from calories to grams

A 70 kg person who trains regularly has a target of 2,000 kcal per day. With the protein-first method:

Protein-first macros for 2,000 kcal at 70 kg
Nutrient	How it is set	Calories	Grams
Protein	1.6 g × 70 kg	112 × 4 = 448 kcal	112 g
Fat	25% of 2,000 kcal	500 kcal	500 ÷ 9 ≈ 56 g
Carbs	Calories left	2,000 − 448 − 500 = 1,052 kcal	1,052 ÷ 4 = 263 g

Now compare a preset. The Balanced preset (30% protein, 40% carbs, 30% fat) at 2,000 kcal gives 150 g protein, 200 g carbs and 67 g fat. For a 70 kg person, 150 g of protein is about 2.1 g/kg, inside the 1.6–2.2 range. The High protein preset (40% protein) gives 200 g, about 2.9 g/kg, which is more than most people need. Always check protein in grams per kg, not only as a percentage.

Vegetarian and Indian protein sources

Reaching 1.6 g/kg on a vegetarian diet takes some planning. The values below are approximate and come from the Calorie Cal food database. Use the food calculator to check other foods and portion sizes.

Protein in common vegetarian foods (approximate)
Food	Typical portion	Protein	Calories
Paneer	100 g	18 g	265 kcal
Dal, cooked	1 katori (about 150 g)	10.5 g	165 kcal
Rajma	1 cup	15 g	225 kcal
Chole	1 cup	12 g	280 kcal
Lentils, cooked	150 g	13.5 g	174 kcal
Greek yogurt, plain nonfat	150 g	15 g	89 kcal
Cottage cheese, low-fat 2%	100 g	10.4 g	81 kcal
Tofu	100 g	8 g	76 kcal
Tempeh	100 g	19 g	193 kcal
Milk, 2%	250 ml	8.3 g	125 kcal
Whey protein powder	1 scoop (30 g)	22.5 g	111 kcal
Almonds	30 g	6.3 g	174 kcal
Peanut butter	2 tbsp (32 g)	8 g	188 kcal

Eating pulses together with grains, such as dal with rice or roti, gives a better mix of amino acids than either food alone. Milk, curd and paneer also add good-quality protein.

Adjusting your macros over time

On the main calculator, the split follows your goal: 30% protein, 40% carbs and 30% fat for Maintain, 35/35/30 for Mild loss and Loss, and 28/42/30 for Gain. You can change each macro in 5% steps while total calories stay the same. After that:

Update your protein target when your weight changes by about 3–5 kg.
If you feel low on energy in training, move some calories from fat to carbs, but keep fat at 20% of calories or more.
Keep protein steady each day, and let carbs and fat change with your meals and training.

If you have kidney disease, diabetes or another medical condition, or you are pregnant, ask a doctor or registered dietitian before you raise your protein or change your carbs.

Frequently asked questions

Do I need to hit my macros exactly?

No. Staying within about 10 g of your protein target and about 100 kcal of your calorie target on most days is good enough. Your weekly average matters more than any single day.

Is more protein always better?

No. In the Morton review, muscle gains did not increase above about 1.6 g/kg per day on average. Very high protein also leaves fewer calories for carbs and fat, which you need too.

Can I reach my protein target on a vegetarian diet?

Yes, with planning. Include a protein food at every meal, such as dal, paneer, curd, soya chunks, tofu or milk, and add up the grams with the table above. Some people also use a protein powder for convenience.

What is the difference between macros and micros?

Macros (protein, carbs and fat) give you energy. Micros are vitamins and minerals, such as iron, calcium and vitamin B12, that you need in small amounts. See the daily micronutrient guide.

Sources

Studies and guidelines this page is based on:

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi.org/10.1136/bjsports-2017-097608
Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-138. doi.org/10.1123/ijsnem.2013-0054
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005. doi.org/10.17226/10490
Food and Agriculture Organization of the United Nations. Food energy – methods of analysis and conversion factors. FAO Food and Nutrition Paper 77. Rome: FAO; 2003. www.fao.org/4/y5022e/y5022e00.htm