Loading...
Loading...
Get your personalized protein, carbohydrate, and fat targets in grams based on your body weight, fitness goal (maintenance, fat loss, muscle gain), and activity level. Includes calorie breakdown, per-meal distribution, and food examples.
HealthLoading tool...
Calculate your TDEE, BMR, and target calories for weight loss, maintenance, or muscle gain.
Try tool →Calculate your BMR using the Mifflin-St Jeor equation.
Try tool →Calculate your daily protein needs based on weight, goal, and activity level.
Try tool →Find your best bedtime or wake-up time for full cycles.
Try tool →Find your exact age in years, months, days, and more.
Try tool →Find the number of days between any two dates.
Try tool →Quick percentage calculations for discounts and tips.
Try tool →Find your best bedtime or wake-up time for full cycles.
Try tool →Calculate your daily macronutrient targets for fat loss, maintenance, or muscle gain. Learn how to set protein, carb, and fat ratios based on your goals.
Read article →Learn the best macronutrient ratios for fat loss. How much protein, carbs, and fat you need to lose weight while preserving muscle and staying energized.
Read article →Protein (4 kcal/g): Essential for muscle repair, enzyme production, and satiety. Set at X based on your goal and body weight. Range: X-X.
Carbohydrates (4 kcal/g): Your body's primary fuel source. Remaining calories after protein and fat are allocated to carbs to meet your energy needs.
Fat (9 kcal/g): Critical for hormone production, vitamin absorption, and cell membrane health. Set at a minimum of 0.8g per kg of body weight.
These ratios are guidelines, not rigid rules. Adjust based on how your body responds — some people feel better on higher carbs, while others prefer higher fat.
No. Aim to be within 5-10g of your targets. Consistency over weeks matters more than perfection on any single day. Focus on hitting your protein target consistently, then adjust carbs and fat based on energy levels and preferences.
You can adjust macro ratios to fit your preferences as long as protein stays adequate and total calories meet your goal. A keto-style ratio (70% fat, 20% protein, 10% carbs) works for some people, while athletes often prefer higher carbs (50-60%).
Use a food tracking app like MyFitnessPal, Cronometer, or MacroFactor. Weigh your food with a kitchen scale for accuracy, especially for calorie-dense foods like oils, nuts, and grains. Consistent tracking for 2-3 weeks will teach you portion sizes intuitively.
Some people benefit from higher carbs on training days and higher fat on rest days (carb cycling). However, consistent daily intake is simpler and just as effective for most people. The activity level you selected already accounts for your typical routine.
Beginners and those returning after a break can build muscle at maintenance (body recomposition). More experienced lifters typically need a 200-400 calorie surplus for optimal muscle gain. Adequate protein (1.6-2.2g/kg) is the most important factor.