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Macro calculator for protein, fat and carbs
Get your daily protein, fat and carbs in grams, based on your calorie goal and body weight.
Your result
Enter your details to see your result.
This calculator is not a medical or health product and does not replace advice from a doctor or dietitian. For health concerns, eating disorders, or special dietary needs, please talk to a qualified professional. Nutrition values are for general guidance, not medical advice.
How it works
First comes your calorie goal, worked out like in the calorie calculator.
Protein is 1.6 g per kg of body weight. It helps keep your muscles while you lose weight. Fat is 0.8 g per kg, enough for your hormones and vitamins.
Carbs fill the remaining calories. Protein and carbs have 4 kcal per gram, fat has 9 kcal per gram.
Sources
Macros at 2,000 kcal by body weight
Grams a day with the split above.
| Weight | Protein | Fat | Carbs |
|---|---|---|---|
| 50 kg (110 lb) | 80 g | 40 g | 330 g |
| 60 kg (132 lb) | 96 g | 48 g | 296 g |
| 70 kg (154 lb) | 112 g | 56 g | 262 g |
| 80 kg (176 lb) | 128 g | 64 g | 228 g |
| 90 kg (198 lb) | 144 g | 72 g | 194 g |
| 100 kg (220 lb) | 160 g | 80 g | 160 g |
| 110 kg (243 lb) | 176 g | 88 g | 126 g |
| 120 kg (265 lb) | 192 g | 96 g | 92 g |
| 130 kg (287 lb) | 208 g | 104 g | 58 g |
Questions & answers
What are macros?
Macros are the nutrients that give you energy: protein, fat and carbs.
What does kcal mean?
kcal is short for kilocalorie, the unit for energy in food. In everyday language people just say calories.
Do I have to hit my macros exactly?
No. For your weight, calories matter most. For your muscles, protein matters most. About 10 g more or less is fine.
Why do protein and fat depend on my weight?
Your body needs them in line with its size. Carbs are the flexible part that adjusts to your calorie goal.
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