Macro Calculator — Protein, Carbs & Fat Split

Sex

Age (years)

Weight (kg)

Height (cm)

Activity level Goal

How these macro targets are built

Total calories decide whether you gain or lose. Macros decide the quality of that change — how much is muscle versus fat, and how good you feel doing it.

Macronutrient	Calories per gram	Primary role
Protein	4 kcal	Repair and retain muscle, high satiety
Carbohydrate	4 kcal	Fuel training and brain function
Fat	9 kcal	Hormone production, vitamin absorption

Protein is set first

Protein is anchored to bodyweight, not a percentage, because its requirement does not shrink just because calories do — if anything it rises in a deficit. This calculator uses 2.0 g/kg when cutting, 1.6 g/kg at maintenance and 1.8 g/kg when gaining.

Fat is set second, carbs fill the rest

Fat is held at roughly 25–30% of calories to protect hormonal health, with the remaining calories assigned to carbohydrate. Carbs are the most flexible macro: raise them if training feels flat, lower them if you prefer larger fattier meals.

Consistency beats precision

Hitting your protein target and staying near your calorie goal on most days will outperform obsessive gram-level accuracy on a few. Use AI food scanning in Trakon to log meals in seconds rather than abandoning tracking altogether.

Frequently asked questions

What is the best macro split for weight loss?

There is no single best split. What matters most is a calorie deficit plus enough protein — around 1.8–2.2 g per kg of bodyweight — to preserve muscle. Beyond that, choose the carb and fat balance you can actually stick to.

Do I need to hit my macros exactly every day?

No. Landing within roughly 5–10 g of your protein target and close to your calorie goal is plenty. Weekly averages drive results far more than any individual day.

Can I eat more carbs and less fat?

Yes, within limits. Keep fat at or above about 0.5 g per kg of bodyweight to support hormone production, then allocate remaining calories to carbohydrate. Many endurance athletes do better on this higher-carb pattern.

Should macros change on rest days?

Not necessarily. Keeping intake consistent is simpler and works well for most people. If you prefer calorie cycling, lower carbs slightly on rest days and raise them on hard training days while keeping protein fixed.

Related tools & guides

Protein CalculatorDial in protein on its own TDEE CalculatorGet the calorie target first AI Calorie TrackerScan meals to log macros Weight loss mealsHigh-protein meal ideas

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