Macro calculator
Set a goal and this splits your daily calories into protein, carbohydrate and fat, then divides them across four meals. Protein is set first, from bodyweight, and the rest fills in around it.
The calorie figure underneath comes from Mifflin-St Jeor plus your activity level, the same method as the TDEE calculator.
- Protein
- 152 g
- Carbohydrate
- 349 g
- Fat
- 82 g
An estimate from a published formula, not a measurement. Use it as a consistent yardstick for tracking change.
Split across four meals
An even-ish distribution with a lighter fourth meal. Meal timing matters far less than daily totals, so treat this as a template to rearrange, not a schedule.
| Meal | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Meal 1 | 822 | 46 g | 105 g | 25 g |
| Meal 2 | 822 | 46 g | 105 g | 25 g |
| Meal 3 | 685 | 38 g | 87 g | 21 g |
| Meal 4 or snack | 411 | 23 g | 52 g | 12 g |
The order the numbers are set in
Protein first, because it is the one with a defensible per-kilogram target and the one that protects lean mass in a deficit. Fat second, as a percentage of calories, because there is a floor below which hormonal and absorption problems start and roughly 0.6 g per kilogram of bodyweight is a sensible one. Carbohydrate last, filling whatever is left.
That order is deliberate. Carbohydrate is the macro with the widest workable range, so it is the right one to absorb the remainder rather than the one to fix first.
What the three styles change
- Balanced: around 27% of calories from fat, protein at a standard target, carbohydrate takes the rest. Fits most people training three to five times a week.
- Higher protein: raises protein to about 2.4 g per kilogram. Worth it in an aggressive deficit, or if hunger is the thing breaking your adherence.
- Lower carb: pushes fat to around 38% of calories and lets carbohydrate fall. Some people prefer how they feel on it. It is not metabolically superior at matched calories and protein.
Carbohydrate and lifting
Glycogen is what powers repeated hard sets. A very low carbohydrate intake rarely shows up in a single heavy triple, where the energy system is different, but it shows up quickly in the fifth set of ten and in how a session feels by the end.
If you cut carbohydrate and your training volume quietly falls, the diet has cost you the thing the diet was supposed to protect. That is worth noticing before it becomes a plateau you blame on the program.
Precision that is worth having, and precision that is not
Hitting protein within about 10 grams a day matters. Hitting carbohydrate to the gram does not: your expenditure varies by more than that between a busy day and a quiet one. Track protein and calories closely, and let the other two float within reason.
Questions people ask
Do I need to hit my macros exactly every day?
No. Weekly consistency is what drives results. Protein is the one worth landing close to daily, because its job is continuous. Carbohydrate and fat can trade against each other day to day with no meaningful cost, as long as calories average out.
How many meals should I eat?
As many as fits your day. Total daily protein is what matters most; spreading it over three to five feedings is a small refinement, not a requirement. The four-meal table is a template, not a prescription.
Should macros change on training days?
Optionally, and mostly by moving carbohydrate towards training days while keeping protein flat and the weekly average unchanged. It is a comfort and performance adjustment rather than a physiological necessity.
Is fat below the suggested figure dangerous?
Sustained very low fat intake is associated with hormonal and fat-soluble vitamin problems, which is why this tool keeps a floor. If you have a medical reason to go lower, that is a conversation with a professional rather than a calculator.
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