everyday-health Verified Precision Tool
Macronutrient Calculator (Protein, Carbs & Fat)
Calculate optimal protein, carbohydrate, and fat intake grams for cutting, maintenance, or bulking.
Mathematical Formula
Protein = 4 kcal/g, Carbs = 4 kcal/g, Fat = 9 kcal/g
Overview & Explanation
Macronutrient calculation assigns calorie goals across protein, carbs, and fats based on fitness objectives.
How It Works
- Sets protein ratio.
- Allocates healthy fat grams.
- Fills remaining calorie budget with carbs.
Practical Applications
- Bodybuilding diet prep.
- Keto / Low-carb planning.
2000 kcal Cutting Macros
Distribute 2000 kcal into 40% Protein, 30% Carbs, 30% Fat.
1
Calculate Protein grams
(2000 * 0.40) / 4
= 200g Protein
2
Calculate Fat grams
(2000 * 0.30) / 9
= 67g Fat
3
Calculate Carb grams
(2000 * 0.30) / 4
= 150g Carbs
Frequently Asked Questions
How much protein per kilogram is recommended for muscle building?
Research supports 1.6 to 2.2 grams of protein per kilogram of body weight.
Related Calculators
everyday-health
TDEE Calculator (Total Daily Energy Expenditure)
Determine your daily calorie burn based on activity level for fat loss or muscle gain.
Use Calculator
everyday-health
BMR Calculator (Basal Metabolic Rate)
Calculate your Basal Metabolic Rate using the Mifflin-St Jeor and Katch-McArdle equations.
Use Calculator
everyday-health
BMI Calculator (Body Mass Index)
Calculate your Body Mass Index (BMI) and BMI Prime value with official weight classification categories.
Use Calculator