Macronutrients — protein, carbohydrates, and fat — supply all of your daily calories. Here's how to split them for your goal.
Macronutrients are the three nutrients that supply calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Total calories and protein intake matter most for body composition, while carb and fat ratios can flex based on preference.
| Goal | Protein | Fat | Carbs |
|---|---|---|---|
| Weight Loss | Higher (2.0g/kg) | 30% of calories | Remainder |
| Maintenance | Moderate (1.8g/kg) | 28% of calories | Remainder |
| Muscle Gain | Moderate (1.8g/kg) | 25% of calories | Remainder |
Start by calculating your daily calorie target, then set protein first (since it's tied to body weight), fat second, and let carbs fill the rest. A kitchen scale and a tracking app make hitting gram targets far easier than estimating by eye.
Calculate your daily protein, carb, and fat targets in grams.
Open Macro CalculatorProtein and fat are set as grams per kilogram of body weight or as a percentage of calories based on your goal, then remaining calories are filled with carbohydrates.
Total calories and adequate protein matter most for body composition; carb and fat ratios can be adjusted to personal preference as long as fat minimums are met.
Exact tracking isn't required for everyone — getting close consistently over time matters more than hitting numbers perfectly every single day.
Last Updated: July 2026