How it works
Macronutrients — protein, carbohydrates and fat — are where all your calories come from. Counting them, not only calories, helps you keep muscle while losing fat, fuel training and feel full. The calculator finds your calorie target, then splits it by the diet style you choose.
target = TDEE (Mifflin–St Jeor × activity) ± goal adjustment protein g = target × protein % ÷ 4 · carbs g = target × carbs % ÷ 4 · fat g = target × fat % ÷ 9Worked example. A 30-year-old man, 80 kg, 178 cm, moderately active, wanting to lose 0.5 kg a week: TDEE ≈ 2,740 kcal, target 2,190 kcal. Balanced split 30/40/30 → 164 g protein (2,190 × 0.30 ÷ 4), 219 g carbs and 73 g fat (2,190 × 0.30 ÷ 9). That is 2.1 g of protein per kg of body weight.
Diet styles (protein / carbs / fat)
| Style | Split | Good for |
|---|---|---|
| Balanced | 30 / 40 / 30 | Most people, fat loss with training |
| Low carb | 40 / 20 / 40 | Appetite control, less active days |
| High carb | 25 / 55 / 20 | Endurance sports, heavy training |
| Keto | 25 / 5 / 70 | Very low carb diets (usually under 50 g a day) |
Protein first
Research on active adults supports about 1.4–2.0 g of protein per kg of body weight a day, and up to 2.2 g/kg while dieting to protect muscle. If your result is far above that, a lower-protein split may suit you; if far below, raise protein. People with kidney disease should ask a doctor before eating high protein.
Practical tips
- Hit protein and calories most days; carbs and fat can swap a little.
- Spread protein over 3–5 meals of 25–40 g each.
- Re-check after 2–3 weeks: if your weight is not moving as planned, adjust calories by 100–200.
Need only calories? Use the calorie calculator or the TDEE calculator. Don’t forget water — the water intake calculator helps. This is an estimate, not medical advice.