Calculate your daily protein, carbohydrate and fat targets based on calorie intake and preferred ratio.
Protein and carbohydrates provide 4 calories per gram. Fat provides 9 calories per gram. Choosing a ratio that matches your goal (muscle gain, fat loss, or general health) helps you structure meals more effectively.
Macros are protein, carbohydrates and fat. Setting targets helps match nutrition to goals like fat loss, muscle gain or performance — beyond calories alone.
A common range for active people is about 1.6–2.2 g per kg of body weight. Higher protein helps preserve muscle in a deficit and supports recovery.
Consistency over weeks matters more than perfection daily. Hitting protein most days and staying near your calorie target is enough for most goals.
Both work if calories and protein are set. Prefer the split you can stick to: some people train better with more carbs; others prefer higher fat for satiety.