How to Set Your Macronutrient Targets
Macronutrients — protein, carbohydrates, and fat — are the three energy-providing nutrients. Each gram of protein and carbohydrate provides 4 kcal; each gram of fat provides 9 kcal. Tracking macros gives you more precision than counting calories alone.
Step 1: Calculate Your TDEE
Use the Mifflin-St Jeor equation (see our calorie calculator guide) to find your Total Daily Energy Expenditure.
Step 2: Choose a Goal Ratio
- Fat loss: Protein 35% | Carbs 40% | Fat 25%
- Muscle gain: Protein 30% | Carbs 50% | Fat 20%
- Maintenance: Protein 25% | Carbs 50% | Fat 25%
- Low-carb/Keto: Protein 30% | Carbs 5% | Fat 65%
Step 3: Convert to Grams
Protein (g) = (TDEE × protein%) ÷ 4
Carbs (g) = (TDEE × carb%) ÷ 4
Fat (g) = (TDEE × fat%) ÷ 9Example: 2,000 kcal fat-loss plan (35/40/25)
- Protein: (2000 × 0.35) ÷ 4 = 175 g
- Carbs: (2000 × 0.40) ÷ 4 = 200 g
- Fat: (2000 × 0.25) ÷ 9 = 56 g
Protein Minimum
Regardless of goal, most guidelines recommend at least 1.6 g of protein per kg of body weight to preserve muscle during a calorie deficit.
Get your personalised macro split: Free Macro Calculator