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Macro calculator
Your daily calories, protein, carbs and fat for your goal.
ftin
2,760kcal a day
To maintain your weight
136 gProtein
381 gCarbs
77 gFat
Your macros for each goal
| Goal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lose fat | 2,210 | 180 g | 234 g | 61 g |
| Maintain | 2,760 | 136 g | 381 g | 77 g |
| Build muscle | 3,030 | 152 g | 417 g | 84 g |
How your macros are set
- Calories: your TDEE from the Mifflin-St Jeor equation and your activity level, then 20% less to lose fat or 10% more to build muscle (see the TDEE calculator).
- Protein first: 2.25 g per kg of body weight to lose fat, 1.7 g/kg to maintain, 1.9 g/kg to build muscle. These are the middle of the research ranges in the protein calculator.
- Fat: 25% of calories, enough for hormones and absorbing vitamins.
- Carbs: everything left. Carbs fuel hard training, so hybrid athletes and runners usually do best keeping them high.
Making it work
- Hit protein and calories first; carbs and fat can flex day to day.
- Eat more carbs on days you run and lift, fewer on rest days.
- Weigh yourself a few mornings a week and adjust calories after two to three weeks if the trend doesn't match your goal.
Track your macros without the spreadsheet
Elevus sets your calorie and macro targets from your body, your goal and your training days. Log meals from a photo, a barcode, a nutrition label or your voice.
Download on theApp StoreFAQ
How do I calculate my macros?
Work out your daily calories from your TDEE and goal, set protein from your body weight (about 1.6 to 2.2 g/kg), set fat at around 25% of calories, and fill the rest with carbs.
What is a good macro split for losing fat?
High protein (around 2 to 2.5 g per kg), about 25% of calories from fat, and the rest from carbs, in a deficit of about 20% below your TDEE.
Do I need to hit my macros exactly?
No. Getting within about 10% on calories and protein most days is enough. Carbs and fat can vary.
References
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241–247.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376–384.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.
General nutrition information, not medical advice.