Calculate your ideal daily protein, carbohydrate, and fat intake based on your body weight, goal, and activity level. Built on evidence-based sports nutrition guidelines.
Fill in the details and
your result appears here.
Age, weight, and height. Use current weight, not goal weight.
Most people overestimate activity. If you have a desk job and gym 3x/week, choose "Lightly Active".
Fat loss deficit of 300–500 kcal per day is sustainable. Aggressive deficits increase muscle loss risk.
Protein is prioritised because it is most important for muscle retention and satiety. Fat is set at 25% for hormonal health. Carbohydrates fill the remaining calorie budget.
Macronutrients — protein, carbohydrates, and fat — are the three main categories of nutrients that provide calories. Protein and carbs provide 4 kcal/g, fat provides 9 kcal/g. Tracking macros is more precise than just tracking calories.
For active individuals: 1.6–2.2g per kg bodyweight. Higher end for those in a calorie deficit or doing heavy strength training. Protein preserves muscle mass during fat loss.
Macros are more informative — two diets can have the same calories but vastly different results depending on protein content. However, calorie tracking alone works well for beginners before adding macro complexity.
There is no single best split. High protein is consistently supported by research. Beyond that, carb vs fat ratio depends on personal preference, sport, and adherence. The best split is the one you can sustain.
A common weight-loss macro split is 40% protein, 30% carbohydrates, 30% fat. High protein preserves muscle during a calorie deficit. Adjust based on preference — some people do better on lower carb or lower fat approaches.