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Macro Calculator – Protein, Carbs, Fat Split

Quick answer

Turn your calories into a protein, carb and fat split based on body weight and goal.

  • Uses the ISSN 1.6–2.2 g/kg protein range and 20–35% fat guidelines.

Figures are estimates from this calculator’s standard formula — adjust the inputs in the tool below for your exact number.

How the Macro Calculator Works

Protein 1.6–2.2 g/kg (ISSN), fat 20–35% of calories, carbohydrates fill the remainder

Macros are the three macronutrients your calories come from. This calculator first sets your calorie target from TDEE, subtracting 500 kcal for fat loss or adding 500 kcal for muscle gain. It then assigns protein using the International Society of Sports Nutrition position stand of 1.6–2.2 g per kilogram of body weight — the range that maximizes muscle protein synthesis for training people. Fat is set at 20–35% of calories to keep hormones healthy, and every remaining calorie goes to carbohydrates, your primary training fuel. Worked example: an 80 kg lifter at 2,600 kcal gets 160 g protein (640 kcal), 87 g fat (30%, 780 kcal) and 295 g carbs (1,180 kcal) — a 25/30/45 split by calories.

  1. 1

    Enter calories and weight

    Your TDEE and goal adjust the calorie target automatically

  2. 2

    Set protein and fat

    Protein comes from g/kg body weight; fat from a percentage slider

  3. 3

    Read your split

    Grams and calories for each macro plus the percentage breakdown

Use Cases

Cutting without hunger

High protein at 2.0–2.2 g/kg keeps you full and protects muscle in a deficit

Fueling hard training

Carb-forward splits of 40–50% power high-volume strength and HIIT sessions

Flexible dieting

Hit macro targets with any foods instead of banned-food lists

Tips

  • 1

    Set protein by body weight first, then divide what is left

  • 2

    Do not drop fat below 20% of calories — it supports testosterone

  • 3

    Weigh food raw for consistent macro tracking

Common Mistakes

  • Counting macros only on training days and guessing the rest

  • Copying a 40/40/20 bodybuilder split without matching calories

  • Treating 30 g of protein powder as 30 g of protein — check the label

  • Setting fat below 0.5 g/kg and wrecking hormones in a cut

FAQs

How much protein per kg should I eat?

The ISSN recommends 1.6–2.2 g/kg for people who train: an 80 kg person needs 128–176 g daily.

What is the best macro split for fat loss?

Around 30–35% protein, 25–30% fat and 40–45% carbs at a 500 kcal deficit preserves muscle while losing about 0.5 kg per week.

How many calories is one gram of each macro?

Protein and carbohydrates supply 4 kcal/g while fat supplies 9 kcal/g — the numbers every macro calculation uses.

Do I need carbs if I am trying to lose fat?

Yes: 3–5 g/kg of carbs maintains training intensity, and intense training is what preserves muscle in a deficit.

Is a 40/40/20 split good for muscle gain?

It works if calories are right, but most people gain better with 25/30/45 — more carbs for training fuel.

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