Macro guidelines by goal
- Fat loss: high protein to preserve muscle — ~1.0 g/lb (2.2 g/kg), fat 25%, carbs fill
- Maintenance: ~0.8 g/lb (1.8 g/kg) protein, fat 30%, carbs fill
- Muscle gain: ~0.8 g/lb (1.8 g/kg) protein, fat 25%, carbs higher to fuel training
- Keto: 1.6 g/kg (about 0.7 g/lb) protein, 70% fat, very low carbs
Remember: 1 g protein = 4 kcal, 1 g carbs = 4 kcal, 1 g fat = 9 kcal.
The order of the calculation
- Protein first, from body weight: grams = kg × the goal's g/kg figure.
- Fat second, as a share of total calories, then divided by 9 to get grams.
- Carbs last: whatever calories remain, divided by 4.
Example: 70 kg, 2,000 kcal, fat loss. Protein is 70 × 2.2 = 154 g (616 kcal). Fat is 25% of 2,000 = 500 kcal, or 56 g. That leaves 2,000 − 616 − 500 = 884 kcal for carbs, or 221 g. As shares of the day, that is about 31% protein, 25% fat and 44% carbs.
Macro splits by goal
| Goal | Protein | Fat | Carbs |
|---|---|---|---|
| Fat loss | 165 g (28%) | 67 g (25%) | 285 g (48%) |
| Maintenance | 135 g (23%) | 80 g (30%) | 285 g (48%) |
| Muscle gain | 135 g (23%) | 67 g (25%) | 315 g (53%) |
| Keto | 120 g (20%) | 187 g (70%) | 60 g (10%) |
Percentages are rounded, so a row can add up to 99% or 101%. Because protein is tied to body weight, a heavier person on fewer calories gets a larger protein share. At 80 kg and 2,000 kcal, fat loss works out to 176 g protein (35%), 56 g fat and 199 g carbs.
When carbs drop to zero
If protein plus the fat share use up all your calories, the calculator sets carbs to 0 g and gives fat whatever is left. For example, 100 kg on 1,500 kcal with the keto preset needs 160 g of protein (640 kcal), and 70% fat would be another 1,050 kcal, which is more than the total. So carbs show 0 g and fat drops to 860 kcal, or 96 g. If you see this, check that your calorie target is realistic for your weight.
Tips for hitting your macros
- Plan protein across meals. Spreading it over three or four meals is easier than fitting it into one.
- Count cooking fats. Oil, butter and dressings add fat grams quickly and are easy to forget.
- Alcohol has calories too, about 7 kcal per gram, but it is not counted in any of the three macros.
- Review after two to three weeks. If your weight is moving the wrong way, change total calories first, then fine-tune the split.
These targets are general starting points, not medical or dietary advice for any health condition.