Know your numbers
Macro calculator
Macros are the split of your calories between protein, fat and carbohydrate. The order matters: set protein first, keep fat above a healthy minimum, and let carbohydrate fill the rest to fuel your training.
Your numbers
Your macros appear here
Enter your weight and a calorie target — or use the estimate from your saved basics.
How it’s calculated
The order of operations
- Protein in g/kg for your goal (4 kcal/g).
- Fat as a share of calories — 20–35% is typical — with a floor of 0.5 g/kg (9 kcal/g).
- Carbohydrate = remaining calories ÷ 4.
Why carbs get the remainder
Carbohydrate is the main fuel for hard, repeated efforts like lifting. Once protein and fat needs are met, more carbohydrate generally means better training quality.
Full sources and limitations are on the methodology page. Estimates are for healthy adults and are not medical advice.
Questions
Do macros matter if calories are right?
Calories decide weight change; protein decides how much of that change is muscle. Carbs and fat are more flexible — choose a split you can sustain.
How accurate do I need to be?
Hitting protein within ~10 g and calories within ~100 kcal on most days is plenty.