How much protein do I need per day?

For muscle building or fat loss with muscle retention: 1.6–2.2 g per kg of bodyweight (or 0.7–1 g per lb). For general health maintenance: 0.8 g per kg is the minimum recommended by most health organisations.

Do I need to track macros or just calories?

Tracking calories alone produces weight change; tracking macros ensures that weight change comes from fat rather than muscle. For body composition goals, macros matter significantly. For general weight loss, calories alone is simpler and still effective.

What is the best macro split for fat loss?

High protein (35–40%) is the most evidence-backed approach for fat loss — it preserves muscle and increases satiety. The split of remaining calories between carbs and fat is largely a matter of personal preference and adherence.

Can I eat all my fat macros from one meal?

Total daily macros matter more than meal timing for body composition. However, spreading protein intake across 3–4 meals (20–40 g per meal) maximises muscle protein synthesis throughout the day.

Formula Guide

How to Calculate Your Macros

Macronutrients — protein, carbohydrates, and fat — are the three nutrients that provide calories. Calculating your macros means determining how many grams of each to eat daily based on your Total Daily Energy Expenditure (TDEE) and your specific goal (muscle gain, fat loss, or maintenance). Getting the ratio right makes the difference between a diet that works and one that leaves you tired and plateaued.

Last updated: March 31, 2026

The Formula

Protein calories = Protein (g) × 4
Carbohydrate calories = Carbs (g) × 4
Fat calories = Fat (g) × 9
Total calories = Protein cal + Carb cal + Fat cal

Common macro splits: Fat loss — 40% protein, 35% carbs, 25% fat. Muscle gain — 30% protein, 50% carbs, 20% fat. Keto — 5% carbs, 25% protein, 70% fat.

Variable Definitions

Symbol	Name	Description
TDEE	Total Daily Energy Expenditure	The total calories your body burns in a day including activity — your calorie maintenance level
g	Grams	The unit for measuring macronutrients
cal	Calories per gram	Protein = 4 cal/g, Carbohydrates = 4 cal/g, Fat = 9 cal/g

Step-by-Step Example

A 30-year-old woman has a TDEE of 2,000 kcal and wants to lose fat. She uses a 40/35/25 split (protein/carbs/fat).

Given

Daily target calories:1,700 kcal (deficit of 300)Protein split:40%Carbs split:35%Fat split:25%

Solution

1
Protein calories: 1,700 × 0.40 = 680 kcal
2
Protein in grams: 680 / 4 = 170 g protein
3
Carb calories: 1,700 × 0.35 = 595 kcal
4
Carbs in grams: 595 / 4 = 149 g carbs
5
Fat calories: 1,700 × 0.25 = 425 kcal
6
Fat in grams: 425 / 9 = 47 g fat

Daily macros: 170 g protein, 149 g carbs, 47 g fat = 1,700 kcal total.

Ready to calculate?

Use the free Macro Calculator — instant results, no sign-up.

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Common Mistakes to Avoid

Using TDEE instead of your calorie target — if you are in a deficit, calculate macros from your target calories, not TDEE.

Forgetting that fat has 9 cal/g not 4 — underestimating fat calories is a common tracking error.

Setting protein too low on a deficit — low protein during fat loss causes muscle loss; aim for at least 0.7–1 g per pound of bodyweight.

Tracking macros without tracking calories — the ratio matters, but total calories in vs. out still governs weight change.

Frequently Asked Questions

Related Guides

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