MACROSCALC

Macros · 7 min read

How to Calculate Your Macros From Your TDEE (Protein, Carbs, Fat)

By ·Educational · Not medical advice

Your calorie target tells you how much to eat. Your macros tell you what those calories should be made of, and that is what protects muscle on a cut and fuels training on a bulk. Here is the exact four-step method to turn your TDEE into daily protein, carb and fat targets, with every number worked through.

Example daily macro split built from a calorie target How a 2,000 kcal day splits into macros (80 kg cut) Protein Fat Carbs Protein: 176 g (704 kcal, at 4 kcal/g), set first Fat: 56 g (504 kcal, at 9 kcal/g), set second Carbs: 198 g (792 kcal, at 4 kcal/g), fill the rest
Set protein and fat from your body weight first, then let carbohydrate fill whatever calories are left.

The method in four steps

Every sensible macro plan follows the same order. You fix the calorie total first, then protein, then fat, and let carbs absorb whatever is left:

  1. Set your calorie target from your TDEE and goal.
  2. Set protein first, from your body weight.
  3. Set a fat floor, also from your body weight.
  4. Fill the remaining calories with carbohydrate.

The only numbers you need are the calories per gram of each macro: protein and carbs are 4 kcal/g, fat is 9 kcal/g.

Step 1: Set your calorie target

Macros are built on top of a calorie number, so start there. Take your TDEE and adjust it for your goal:

Calorie target = TDEE +/- goal adjustment

Step 2: Set protein first

Protein is set first because it is the macro you most need to hit. For active people keeping or building muscle, aim for 1.6 to 2.2 grams per kilogram of body weight, toward the top of that range while cutting.

Protein (g) = body weight (kg) x 1.6 to 2.2 Protein calories = protein (g) x 4

For the full reasoning, see how much protein you actually need.

Step 3: Set a fat floor

Fat comes next, because a minimum intake supports your hormones and helps you absorb fat-soluble vitamins. A practical range is 0.6 to 1.0 grams per kilogram, which usually works out to roughly 20 to 35 percent of total calories.

Fat (g) = body weight (kg) x 0.6 to 1.0 Fat calories = fat (g) x 9

Step 4: Fill the rest with carbs

Whatever calories remain after protein and fat become carbohydrate, your main training fuel. On a higher-activity plan this is usually the biggest slice of the day.

Carb calories = calorie target - protein calories - fat calories Carbs (g) = carb calories / 4

A full worked example

An 80 kg person on a 2,000 kcal cut:

Protein: 80 x 2.2 = 176 g (704 kcal)
Fat: 80 x 0.7 = 56 g (504 kcal)
Carbs: (2,000 - 704 - 504) / 4 = 198 g (792 kcal)

Daily target: 176 g protein, 56 g fat, 198 g carbs.

The calculator runs these exact steps the moment you enter your stats and goal, so you never have to reach for a spreadsheet.

Do fixed ratios like 40/30/30 work?

Percentage splits such as 40/30/30 are popular but backwards: they ignore your body weight, which is what actually determines how much protein and fat you need. Set protein and fat from your weight first, as above, and the percentages fall out on their own. Two people on the same calories but very different body weights should not eat the same grams of protein.

Enter your age, weight, height, activity and goal; the calculator sets protein, fat and carbs in grams using exactly this method.

Get your macros instantly →

Frequently asked questions

What macros should I eat to lose weight?

Set a calorie target about 10 to 20 percent below your TDEE, fix protein near 2.0 to 2.2 g/kg to protect muscle, keep fat around 0.6 to 0.8 g/kg, and fill the rest with carbs. The protein target and the size of the deficit matter far more than the exact carb-to-fat ratio.

How do I turn calories into macros?

Use each macro's calorie value: protein and carbs are 4 kcal per gram, fat is 9. Set protein and fat in grams first, multiply to get their calories, subtract both from your calorie target, then divide what remains by 4 to get carb grams.

Is a 40/30/30 split good?

It can land in a reasonable range, but fixed percentages ignore body weight, which is what should drive protein and fat. Setting protein and fat from grams per kilogram and letting the percentages result from that is more accurate.

Do macros matter more than calories?

For weight change, total calories are the main driver. Macros decide the quality of the result: enough protein preserves muscle and a sensible fat floor supports health. Think calories for the scale, macros for body composition.

References

  1. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608
  2. Jager R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
  3. Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. doi:10.1186/1550-2783-11-20
João Freitasbuilds and maintains macroscalc.com and writes these guides from the published evidence, with every formula and claim cited to its primary source. This guide is educational and is not medical advice; for personal guidance, talk to a registered dietitian or physician.

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