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Macro calculator.
Already know your calories? Turn them into protein, carb and fat targets for your bodyweight and goal. If you do not have a calorie number yet, start with the TDEE calculator.
How the split works
Protein is set first, from your bodyweight rather than from your calories: 2.2 g per kg on a body recomposition, 2 g per kg when you are losing fat, 1.8 g per kg otherwise. Protein is what protects muscle in a deficit, so it should not shrink just because your calories did.
Fat then sits at a floor of 0.9 g per kg of bodyweight - enough for hormonal health, kept modest so there are calories left to fuel training. On a very aggressive deficit even these two floors can exceed the target, and fat is trimmed before carbohydrate is allowed to reach zero.
Carbohydrate takes the remainder. Protein and carbohydrate are 4 kcal per gram and fat is 9, so the three always add back up to your target. Everything is rounded to the nearest 5 g, which is why the total can land a few kcal either side.
The macro style only moves protein and fat. High protein raises protein and trims fat a little; lower carb raises fat, which is what actually brings carbohydrate down, because carbohydrate takes whatever calories are left in every case. The total still adds up to the target you entered.
No target is ever suggested below 1200 kcal a day. If the arithmetic lands lower, it is raised to that floor - the same limit the app applies everywhere.
Related calculators
TDEE calculator · Calories burned calculator · Goal weight calculator · Protein calculator · Body recomposition calculator · Health terms
This is an estimate and a starting point, not medical advice. Every equation of this kind is a population average, so your real burn can sit a few hundred kcal either side of it. Track for two or three weeks and adjust to what actually happens on the scales. If you are pregnant, managing a health condition or unsure, speak to a doctor or dietitian first.
There is no account here and no tracking cookie, so nothing you enter is saved to a profile or tied to you. The sums run on our server, and your answers travel in the page address - which is what makes a result shareable, so treat a link you send as carrying those numbers with it.
Now log against it
A number is only useful if you can hit it. Whey to Go tracks food and training against targets like these - on your device, with no account and nothing sold.