Client has TDEE from the previous calculator -- 2,250 kcal. They want protein, carbs and fat targets for fat loss. You need specific gram numbers before the session ends.
Macro Calculator
Nutrition
Use TDEE calculator above
Caloric values: Protein = 4 kcal/g · Carbs = 4 kcal/g · Fat = 9 kcal/g
Fat loss: P 40% / C 35% / F 25% · Muscle gain: P 35% / C 45% / F 20%
Keto: P 30% / C 5% / F 65% · Endurance: P 20% / C 60% / F 20%
Protein target: 1.6–2.2g/kg bodyweight for muscle retention/growth (Stokes et al. 2018).
Fat loss: P 40% / C 35% / F 25% · Muscle gain: P 35% / C 45% / F 20%
Keto: P 30% / C 5% / F 65% · Endurance: P 20% / C 60% / F 20%
Protein target: 1.6–2.2g/kg bodyweight for muscle retention/growth (Stokes et al. 2018).
Results are estimates for planning purposes. Verify with current standards and a qualified professional.
1 What this calculator does
Calculates daily protein, carbohydrate and fat targets in grams from a daily calorie goal and training objective. Five preset splits: fat loss, muscle gain, maintenance, ketogenic and endurance. Outputs per-meal macros across three meals.
2 Formula & professional reasoning
Protein (g) = Daily calories x Protein% / 4 kcal/g
Carbohydrate (g) = Daily calories x Carb% / 4 kcal/g
Fat (g) = Daily calories x Fat% / 9 kcal/g
Fat loss: 40% P / 35% C / 25% F
Muscle gain: 35% P / 45% C / 20% F
Maintenance: 30% P / 45% C / 25% F
Keto: 30% P / 5% C / 65% F
Endurance: 20% P / 60% C / 20% F
Macronutrient ratios determine the hormonal and metabolic environment. Higher protein during fat loss (40%) preserves lean muscle during calorie restriction -- supported by meta-analyses showing 1.6-2.4 g/kg/day minimises muscle loss during deficits. Fat must stay above 20% of calories for hormonal health. Carbohydrate timing and quantity drive glycogen availability for training.
3 Worked examples
⚠️ Illustrative example only — not clinical or professional instruction.
Basic
Fat loss -- 2,000 kcal/day
Given: Daily calories: 2,000 kcal | Goal: fat loss
Working:
Protein: 2000 x 0.40 / 4 = 200 g | Carbs: 2000 x 0.35 / 4 = 175 g | Fat: 2000 x 0.25 / 9 = 55.6 gAnswer: 200 g protein | 175 g carbs | 56 g fat
💡 Per meal (/ 3): 67 g P | 58 g C | 19 g F. At 200 g protein for a 75 kg person = 2.67 g/kg -- within the 1.6-2.4 g/kg evidence-based range for fat loss.
Standard
Muscle gain -- 2,800 kcal/day
Given: Daily calories: 2,800 kcal | Goal: muscle gain
Working:
Protein: 2800 x 0.35 / 4 = 245 g | Carbs: 2800 x 0.45 / 4 = 315 g | Fat: 2800 x 0.20 / 9 = 62 gAnswer: 245 g protein | 315 g carbs | 62 g fat
💡 315 g carbs provides glycogen for heavy training. 245 g protein at 80 kg = 3.06 g/kg -- above strictly necessary but well within the safe range.
Advanced
Ketogenic -- 1,800 kcal/day
Given: Daily calories: 1,800 kcal | Goal: ketogenic
Working:
Protein: 1800 x 0.30 / 4 = 135 g | Carbs: 1800 x 0.05 / 4 = 22.5 g | Fat: 1800 x 0.65 / 9 = 130 gAnswer: 135 g protein | 22 g carbs | 130 g fat
💡 22 g total carbs is at the strict ketogenic end. Many achieve ketosis at up to 50 g total carbs -- especially if most come from vegetables.
4 Sanity check
Minimum protein for muscle retention
1.6-2.2 g/kg body weight per day for any goal
Evidence-based minimum from systematic reviews. Lower risks muscle loss.
Minimum fat intake
Never below 20% of calories -- essential for hormonal health
Chronic low fat (<15% calories) disrupts sex hormone production and fat-soluble vitamin absorption.
Carbohydrate for high-intensity training
3-7 g/kg for athletes doing 60+ min intense exercise
Endurance and strength athletes need substantially more carbohydrate than sedentary individuals.
Macro maths check
(Protein g x 4) + (Carbs g x 4) + (Fat g x 9) should equal total daily calories
Use this as a verification when adjusting macros manually.
5 Common errors
| Error | Cause | Consequence | Fix |
|---|---|---|---|
| Not meeting minimum protein for the goal | Following percentage split without checking grams per kg body weight | Muscle loss during fat loss, or insufficient stimulus during a bulk | Always verify protein grams are at least 1.6 g/kg body weight. If not, increase protein and reduce carbs accordingly. |
| Tracking macros without tracking calories | Focusing on ratios only | Hitting the correct macro percentages while eating the wrong total calories | Calories are primary, macros are secondary. Set the calorie target from TDEE first, then distribute macros from that total. |
| Applying keto macros to high-volume training | Combining very low carb with heavy lifting or HIIT | Reduced performance, fatigue, inability to maintain training intensity | Ketogenic diets are poorly suited to high-intensity glycolytic exercise. Endurance athletes on keto may adapt over 3-6 weeks but should expect reduced peak output. |
| Not adjusting macros after significant weight change | Keeping the same gram targets as weight changes | Protein per kg drifts away from target | Recalculate macros every 5 kg change in body weight. Protein requirements in grams also change as weight changes. |
6 Reference & regulatory links
7 Professional workflow
Common tools used alongside this one: