Macros Made Simple: Protein, Carbs, and Fat for Your Goals
Hitting your calorie target is half the battle; how you split those calories shapes body composition, energy, and recovery.
Here's a practical framework for setting protein, carbohydrate, and fat targets.
The formula
Protein and carbs supply 4 kcal/g; fat supplies 9 kcal/g. A common split is 30% protein, 40% carbs, 30% fat.
Protein first
Aim for 1.6–2.2 g of protein per kg of body weight to protect muscle, especially in a deficit.
Fill the rest
Distribute remaining calories between carbs (for training energy) and fats (for hormones and satiety) to taste.
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Frequently asked questions
How much protein do I need?
Roughly 1.6–2.2 g per kg of body weight for active people aiming to keep or build muscle.
Are carbs bad?
No — carbs fuel training and recovery; match intake to your activity.
This tool provides educational information and is not intended to replace professional medical advice.