Macros 101: How to Calculate Protein, Carbs and Fat Targets

There is a lot of jargon around this one. Strip it away and the math is genuinely simple. Calorie targets are the budget. Macros are how you spend it. Hit the calories with the wrong macro split and your body composition stalls.

Protein first

Aim 1.6–2.2 g per kg bodyweight if you train. 0.8 g/kg if sedentary. Single biggest lever for satiety and muscle retention.

Fat floor, not ceiling

Below 0.6 g/kg fat for extended periods tanks hormones. Above 1.5 g/kg crowds out protein and carbs.

Carbs fill the gap

Whatever calories remain after protein + fat go to carbs. More carbs = better training performance.

A worked example

80 kg male, 2,400 kcal target. Protein: 160 g = 640 kcal. Fat: 70 g = 630 kcal. Carbs: remaining 1,130 kcal = 282 g.

Pro tips

• Track for 14 days before judging. One bad day means nothing.
• Hit protein every day; carbs and fat can flex day to day.

Frequently asked questions

Do I need to hit macros exactly? Within ±5 g protein and ±20 g for carbs/fat is plenty. Perfectionism kills consistency.

Is keto better for fat loss? It works because it cuts calories, not because of magic. Sustainability matters more than ratio.

If you only remember one thing from this post, make it that the inputs matter more than the calculator.