Macronutrient balance matters for body composition, energy, and recovery. Protein supports muscle, carbs fuel performance, and fats support hormones. Our calculator uses evidence-based ratios for different goals.
Protein (g/day):
Carbs (g/day):
How to Use This Tool
Enter your daily calorie target (calculate TDEE first).
Select your goal: lose weight, maintain, or gain muscle.
Click Calculate to see gram targets for protein, carbs, and fats.
Track your intake for 2 weeks and adjust based on results.
You need 2,200 calories/day at a 40/30/30 macro split. That means 220g carbs, 66g protein, and 73g fat daily. Adjust protein to 0.8-1g per pound of body weight if you are strength training.