How to Calculate Your Macros for Any Goal

28 February 20257 min read

Protein, carbohydrates, fats — the right balance makes the difference between spinning your wheels and transforming your body. Use our free calculator to find yours.

What Are Macros?

Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide calories. Understanding how to balance them for your specific goal is the difference between average and exceptional results.

**Protein:** 4 calories per gram. Builds and repairs muscle tissue.

**Carbohydrates:** 4 calories per gram. Primary energy source for intense training.

**Fat:** 9 calories per gram. Hormones, joint health, fat-soluble vitamins.

Step 1: Find Your TDEE

Before calculating macros, you need your Total Daily Energy Expenditure (TDEE) — how many calories your body burns in a day. Use our TDEE Calculator to get this number.

Step 2: Set Your Calorie Target

**Fat loss:** TDEE minus 300-500 calories (a 20% deficit is sustainable)

**Muscle gain:** TDEE plus 200-300 calories (lean bulk minimises fat gain)

**Maintenance/recomposition:** At TDEE

Step 3: Calculate Your Macros

Protein

Protein should be calculated first as it's the most important macro for body composition.

**General fitness / fat loss:** 1.6-2.0g per kg of bodyweight

**Muscle building:** 1.8-2.2g per kg of bodyweight

**Advanced athletes:** Up to 2.4g per kg

Example: 80 kg person aiming to build muscle — 80 x 2.0 = 160g protein = 640 calories.

Fat

Fat should make up 20-35% of total calories for hormonal health. Minimum is 0.8-1.0g per kg bodyweight.

Carbohydrates

Fill remaining calories with carbohydrates after protein and fat are set.

Practical Tips

Track for 2 weeks before judging. Macros take time to work. Don't adjust before you have data.

Prioritise protein above all else. If you only hit one macro, make it protein. It protects muscle during a cut and drives growth during a bulk.

Carb timing matters. Concentrate carbohydrates around training — pre-workout for energy, post-workout for recovery.

Use our Macro Calculator on the tools page to get your personalised numbers instantly.

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