Your macros come from your calories and goal: we estimate your TDEE, adjust for losing or building, then set protein by body weight (the evidence-led part), fat at ~25% of calories, and carbs for the rest. Enter your details below. The calorie total matters more than the exact split — pick one you can stick to.
Fill in every field to see your daily macros.
Want the protein number priced? The protein calculator also shows what hitting your protein target costs from the cheapest powder we track.
We estimate your TDEE (maintenance calories) with the Mifflin-St Jeor equation, adjust it for your goal (about −20% to lose, +10% to build), then split it: protein by body weight (1.6–2.0 g/kg depending on goal — the part with the most evidence), fat at about 25% of calories, and carbs filling the rest. The calorie total matters more than the exact split.
There is no single magic ratio — a calorie deficit drives fat loss, not the split. What helps is keeping protein high (around 2 g/kg) to preserve muscle and stay full, with fat and carbs set to preference. Pick a split you can stick to; adherence beats optimisation.
For an active 80 kg person maintaining weight (~2,500 kcal), a typical target is roughly 130 g protein, 70 g fat and 310 g carbs. Yours depends on your weight, activity and goal — the calculator above works it out. Track your weight for 2–3 weeks and adjust the calories up or down.
General information, not medical or dietary advice. Formulas estimate an average; individual needs vary — a dietitian can personalise them.