Macro Calculator

Research consistently supports 1.6 to 2.2 grams of protein per kilogram of bodyweight for muscle gain. A 75 kg person should aim for 120 to 165 grams of protein daily. Higher end of the range is appropriate during calorie deficits or for advanced lifters. Beyond 2.2g/kg, additional protein provides diminishing returns for muscle building.

For fat loss, a common effective split is 35-40% protein, 25-35% carbs, and 25-35% fat. Higher protein (35-40%) helps preserve muscle mass during a deficit. At 1,800 calories with a 40/30/30 split, that is 180g protein, 135g carbs, and 60g fat per day.

Yes. Since protein, carbs, and fat are the only calorie-containing macronutrients, their percentage shares must total exactly 100% for the calorie math to work correctly. A split of 30/40/25 only accounts for 95% of calories, leaving 5% unallocated.

Chronically eating below 20% of calories from fat can impair hormone production (testosterone, estrogen), reduce absorption of fat-soluble vitamins (A, D, E, K), cause dry skin, and affect brain function. Most nutrition guidelines recommend a minimum of 0.5g fat per kg bodyweight as a health floor.

Track your weight and measurements for 2-4 weeks before changing macros. If losing weight too fast (over 1% bodyweight per week), increase calories by 100-200, mainly from carbs. If not losing weight, reduce carbs or fat by 50-100 calories. Keep protein stable or increase it slightly. Small adjustments of 5-10% in any macro are more sustainable than dramatic shifts.

Yes, the Macro Calculator is fully embeddable. Tap "Embed" above to configure appearance and copy the code. It is free to use, works on any platform (HTML, WordPress, CMS), and adjusts to any screen size automatically. Visit calculory.com/services/embed-calculators for the complete guide.