Macronutrient Split Calculator (Protein, Carbs, Fat)
Calculate daily macronutrient targets (protein, carbohydrate, fat) in grams for any calorie goal. Adjusts for body weight, training type, and goal.
Macronutrient Guide
Why Macros Matter
Three macronutrients provide all dietary calories: protein (4 kcal/g), carbohydrate (4 kcal/g), fat (9 kcal/g). Alcohol (7 kcal/g) is a fourth source. Different macros serve different roles: protein is mainly structural (muscle, organs, enzymes) — minimum 0.8 g/kg for sedentary adults, much higher for trained populations. Carbs are the primary fuel for higher-intensity exercise. Fat is essential for hormone production, vitamin absorption, cell membranes. Calorie balance determines whether you ga
Protein Targets by Goal
Sedentary adult RDA: 0.8 g/kg/day (preserve nitrogen balance, prevent deficiency). Real-world minimum for healthy active adult: 1.2-1.4 g/kg. Resistance training for muscle gain: 1.6-2.2 g/kg/day. Meta-analyses suggest 1.6 g/kg as a practical threshold beyond which additional protein adds little to muscle synthesis. Fat loss (preserving muscle in deficit): 1.8-2.4 g/kg. Higher protein particularly important when calorie-restricted to minimise muscle loss. Older adults (60+): 1.4-1.6 g/kg minimum
Carbohydrate Targets
Highly variable based on activity. Sedentary: 2-3 g/kg/day for general health (~150-200g for a 75kg adult). Mostly from vegetables, fruits, whole grains. Resistance training: 3-5 g/kg/day. Sufficient for glycogen replenishment between training sessions. Endurance training: 5-8 g/kg/day during heavy training blocks. Marathon training, cycling base building. Carb periodisation: vary intake daily to match training. Higher carbs on hard training days, lower on rest days. Helps body composition for e
Fat Intake
Minimum healthy intake: 0.5-0.8 g/kg/day (~40-60g for a 75kg adult). Below this risks hormonal disruption, especially female reproductive hormones, sex hormones in both sexes. Typical: 0.8-1.5 g/kg/day. Provides essential fatty acids and supports hormone function. Higher (1.5-3 g/kg): ketogenic or very-low-carb approaches. Quality matters: prioritise: olive oil, avocados, nuts, fatty fish (salmon, mackerel, sardines), eggs, full-fat dairy. Reduce: industrial seed oils (corn, soybean), trans fats
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