How much protein should I eat per day?

It depends on activity and goals; commonly 1.2–2.2 g per kg of body weight. This calculator adjusts that based on activity and goal.

What's a good macro split?

A typical starting split is 45–55% carbs, 20–35% fats, 20–30% protein; adjust by goals and preferences.

Can I use this while dieting?

Yes — increase protein slightly and create a calorie deficit to lose fat while preserving muscle.

Protein & Macro Calculator

Calculate daily protein needs and a personalized macronutrient split (carbs • protein • fats) based on weight, activity and goals.

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Gender

Weight

Use current body weight for best results

Activity Level

Fitness Goal

Your calculated protein & macros will appear here.

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Why Track Protein & Macros?

Tracking protein and macronutrients helps you reach goals faster — whether weight loss, muscle gain or performance. Protein supports muscle repair and growth; carbohydrates provide energy; fats support hormones and recovery.

Practical Tips

Weigh foods or use a tracking app for accuracy.
Prioritize protein across meals (20–40 g per meal depending on needs).
Adjust macros weekly as your weight and activity changes.
Use whole-food sources: lean protein, complex carbs, healthy fats.

Frequently Asked Questions

Q: How much protein per day?
A: Typically 1.2–2.2 g/kg depending on activity — this tool personalizes it.

Q: Should I reduce carbs to lose fat?
A: Not necessarily — reduce calories below maintenance and keep protein high to preserve muscle.

Q: Are fats bad?
A: No. Healthy fats (nuts, olive oil, fish) support hormones and recovery. Aim for 20–35% of calories from fat.

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Multi health tools

Monday, September 8, 2025