Macronutrients — How to Calculate Your Protein, Fat, and Carb Targets

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Overview

Total calorie intake is the primary driver of weight change, but macronutrient split determines body composition. Calculating your macros prevents muscle loss during weight loss.

The Formula

Protein: 1.6-2.2g per kg body weight | Fat: 20-35% of calories | Carbs: remaining calories

Standard formula used by professionals worldwide

Worked Example

Step-by-step

70kg person, 2000 cal goal | Protein: 140g = 560 cal | Fat: 67g = 600 cal | Carbs: 210g = 840 cal

Key Points

Accuracy: Results are as accurate as the inputs you provide
Units: Always use consistent units throughout your calculation
Privacy: All calculations on CalcHub Pro run in your browser — nothing is sent to any server

Frequently Asked Questions

Why is protein intake important for fat loss?

High protein preserves muscle mass during calorie deficit and increases satiety.

What are the 9 calories per gram for fat?

Fat = 9 kcal/g | Protein = 4 kcal/g | Carbohydrates = 4 kcal/g | Alcohol = 7 kcal/g.

Do macros matter as much as total calories?

Total calories drives weight change. Macros drive body composition, energy, and satiety.

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