Protein & Macro Calculator
Set a daily protein, carbohydrate, fat, and calorie target for muscle gain, maintenance, or fat loss, from your bodyweight, activity level, and goal.
Your daily targets
| Macro | Grams | Calories |
|---|---|---|
| Protein | 160 g | 640 kcal |
| Carbohydrate | 411 g | 1,645 kcal |
| Fat | 85 g | 762 kcal |
A starting estimate from bodyweight and activity, not a medical prescription. Adjust up or down based on how your weight actually changes over two to three weeks, and consult a registered dietitian for tailored advice.
Fuel the work you put in
Progressive overload in the gym only turns into muscle if the nutrition supports it. That means enough total calories to grow, enough protein to build and repair tissue, and enough carbohydrate to train hard. This calculator anchors protein to your bodyweight, sets a calorie target from your activity and goal, keeps fat at a healthy share, and lets carbohydrate fuel the rest.
The result is a clear daily target to aim at rather than a vague “eat more protein.” Treat it as a starting line, weigh yourself over a couple of weeks, and fine-tune from what the scale and the mirror actually do.
Frequently Asked Questions
How much protein do I need to build muscle?
Research generally supports roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight per day for people training to build muscle, with the higher end useful in a calorie deficit. This calculator defaults to 2.0 g/kg and lets you adjust it. Protein is set from your bodyweight, not your calories, because lean mass is what drives the requirement.
How are my calories worked out?
The tool estimates maintenance calories from your bodyweight and an activity factor (calories per kilogram that rises with how much you train), then adds a surplus to gain, holds steady to maintain, or subtracts a deficit to lose fat. It's a starting estimate, not a lab measurement — your real needs depend on metabolism, non-exercise activity, and more.
How are carbs and fat split?
Protein is fixed from your bodyweight, fat is set as a share of total calories (25% by default), and carbohydrate fills whatever calories remain. That leaves carbs to fuel training while keeping protein and fat at sensible floors — a common, flexible way to set macros for lifters.
Should I follow these numbers exactly?
Use them as a starting point and adjust from reality. Track your bodyweight over two to three weeks: if it isn't moving the way your goal intends, nudge calories up or down by 5–10%. For medical conditions, disordered eating history, or tailored sports nutrition, work with a registered dietitian or physician.
Educational estimate only — not medical, nutrition, or dietary advice. Individual needs vary widely. Consult a registered dietitian or physician before making significant changes to your diet, especially with any health condition.