Protein first
Protein is set per kilogram of lean body mass. Recomposition uses about 2.2 g/kg, while fat loss and muscle gain use about 2.4 g/kg to preserve or build muscle tissue.
Free nutrition tool
Macro Calculator for Fat Loss, Recomp, and Muscle Gain
Enter your body weight, body fat percentage, lifestyle, and weekly training hours to estimate daily protein, fat, and carbohydrate targets. Choose fat loss, recomposition, or muscle gain to get a calorie target and macro split tailored to your goal.
Calculate your daily macros
Enter your weight and body fat percentage to estimate protein, fat, and carbs for fat loss, recomposition, or muscle gain.
Daily lifestyle (non-exercise)
Goal
Daily maintenance calories
2,392 kcal
Maintenance 2,392 kcal · BMR 1,752 kcal
Lifestyle 2,278 kcal + training 114 kcal · lean mass 64.0 kg · fat mass 16.0 kg
Protein
109 g
436 kcal · 18%
Fat
64 g
576 kcal · 24%
Carbs
345 g
1,380 kcal · 58%
Macro split
Protein18%
Fat24%
Carbs58%
Projected weekly change
Recomp
~250 g muscle gained + ~58 g fat lost per week (weight ~stable)
Estimate based on the maintenance target. Real results vary with training experience, sleep, and consistency — reassess every 2–4 weeks.
Per-meal protein
~36 g
Across 3 meals. Aim for ≥0.4 g/kg per meal to maximize muscle protein synthesis.
Hydration & fiber
~2.8 L
Water (~35 ml/kg) · Fiber ~30 g/day
Healthy fats
Fat is set at roughly 0.8 g/kg for fat loss and recomposition, and 1.0 g/kg for muscle gain. This keeps hormones and joints supported while leaving room for carbs.
Carbs fill the rest
After protein and fat, the remaining target calories go to carbs to fuel training performance and recovery. Higher activity means more carbs.
How to use this macro calculator
- Enter your body weight.
- Choose kilograms or pounds.
- Enter your body fat percentage.
- Pick your daily lifestyle (sedentary or on-feet job).
- Enter your training hours per week.
- Pick fat loss, recomposition, or muscle gain to set your calorie target and macro split.
- Set meals per day to see per-meal protein.
The calculator uses the Katch-McArdle formula to estimate basal metabolic rate from lean body mass, applies a lifestyle factor for daily activity, then adds net energy from your weekly training hours. A goal-based surplus or deficit is applied next, protein and fat targets are assigned, and the remaining calories go to carbs. Use the result as a guide, not medical advice, and adjust based on real-world progress.
Macro calculator FAQ
How are protein targets calculated?
Protein is set per kilogram of lean body mass: about 2.2 g/kg for recomposition and 2.4 g/kg for fat loss or muscle gain. Lean body mass is your total weight minus estimated fat mass.
How does training affect my macros?
Maintenance calories combine your base lifestyle (BMR times a sedentary or active factor) with net energy from training hours per week. More training hours means more calories, most of which go to carbs to fuel performance.
What calorie targets does each goal use?
Fat loss uses a 400 kcal deficit, recomposition keeps calories at maintenance, and muscle gain uses a 250 kcal surplus. Target calories never drop below about 110% of BMR to protect your metabolism.
Can I share or save my results?
Yes. Your inputs are saved in the page URL, so you can bookmark or share your exact setup. Use the Copy button to grab a plain text summary of your macros for notes or messaging.