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Macros

Protein first, fat second, carbohydrate takes the remainder. Where the three will not fit inside the target, this says so and names which one to move, rather than printing a negative carbohydrate figure.

Your numbers

Protein and fat are set per kilogram of bodyweight, so this decides two of the three numbers.

What you intend to eat in a day. The TDEE tool works it out if you do not have one yet.

kcal

Already set to this guide's figures: 2 g/kg protein and 0.8 g/kg fat. Carbohydrate is whatever calories are left, which is why it can run out.

1.6 to 2.2
g/kg
0.6 minimum
g/kg
2 still to fill in

Your daily macros

Fill in the boxes and press Calculate. Nothing is worked out until you ask for it.

  • Bodyweight
  • Calorie target

Protein and fat already hold this guide's own recommended figures. Change them if you have a reason to.

The order a calorie target is divided into the three macronutrients a 75 kg person on 2,000 kcal first second what is left protein fat carbohydrate 150 g 60 g 215 g protein from bodyweight, 1.6 to 2.2 g per kg fat a floor rather than a target, 0.6 to 0.8 g per kg carbohydrate is the remainder, so a low target can leave none
Protein and fat are set from bodyweight. Carbohydrate is the remainder, which is why it is the one that can run out.
Read how this is worked out