Daily macro calculator for protein, carbs and fat
Calculate your ideal daily macros for weight loss, muscle gain, or maintenance. Get personalized protein, carb, and fat targets.
Use your TDEE or custom target from your diet plan
Dem dey use am calculate minimum protein wey your body need
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Frequently asked questions
How much protein I need per day?
Most research recommend 1.6–2.2 g protein per kg body weight per day for people wey dey exercise well well. For adults wey no dey active, di minimum na around 0.8 g/kg. Higher intake (up to 2.4 g/kg) fit help during calorie deficit to preserve muscle mass.
Make I track macros or just calories?
To track total calories na di most important thing for weight change, but macros matter for body composition. If you dey for deficit but you no dey get enough protein, you fit lose muscle join fat. For general health, to hit your calorie and protein targets dey usually enough. For athletic performance or body recomposition, to track all three macros go give you more precise control.
How many calories dey per gram for each macro?
Protein give 4 kcal per gram, carbohydrates give 4 kcal per gram, and fat give 9 kcal per gram. Alcohol give 7 kcal per gram but e no get nutritional value. Because fat get more than double di calorie density of protein or carbs, small amounts of high-fat food fit add up fast for your calorie budget.
Low-carb or low-fat diet better for fat loss?
Research dey show say none of dem better pass di other when total calories dey equal. Di best diet na di one wey you fit sustain long-term. Low-carb diets dey often reduce appetite and water retention quick, while low-fat diets fit dey easier for people wey like volume eating. Di macro split matter far less than di total calorie balance.
How I fit find my calorie target wey I go enter here?
Use TDEE calculator first to find your maintenance calories, then adjust based on your goal: subtract 300–500 kcal for fat loss, or add 200–500 kcal for muscle gain. You fit use di TDEE calculator for dis site to get your starting number, then enter am here to break am down into protein, carbs, and fat targets.
How many meals I suppose chop per day?
Meal frequency no get plenty effect for fat loss or muscle gain when total daily intake dey di same. Most people dey okay with 3–5 meals per day wey dem spread well. For muscle gain, to share protein across 3–4 meals of 30–40 g each fit slightly improve muscle protein synthesis compared to eating am all for one or two sittings.
