Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram. Tracking macros helps you reach fitness goals more effectively than just counting calories.
How Much Protein Do I Need Per Day?
For muscle building, research shows 1.6-2.2g of protein per kg of body weight is optimal. For fat loss while preserving muscle, aim for 1.8-2.4g per kg. For general health, the RDA recommends 0.8g per kg. This calculator sets your protein based on your specific goal.
Best protein sources include: chicken breast, fish (salmon, tuna, cod), eggs and egg whites, Greek yoghurt, cottage cheese, lentils and beans, tofu, and whey or plant-based protein powder.
How Many Carbohydrates Per Day?
Carbohydrates are your body's preferred energy source, especially for brain function and high-intensity exercise. Most people should get 45-65% of calories from carbohydrates on a standard diet. For low-carb diets, this drops to 20-30%. For endurance athletes, it can rise to 60-70%.
Choose complex carbs: oats, brown rice, sweet potato, quinoa, whole grain bread, fruits, and vegetables. Limit simple sugars from processed foods, sugary drinks, and sweets.
How Much Fat Per Day?
Healthy fats are essential for hormone production, vitamin absorption (A, D, E, K), brain function, and cell membrane integrity. Aim for 20-35% of total calories from fat. Never cut below 20% — this disrupts hormone production, particularly testosterone and estrogen.
Best fat sources: avocado, olive oil, nuts (almonds, walnuts), fatty fish (salmon, mackerel), eggs, and seeds (chia, flaxseed).
What is IIFYM (If It Fits Your Macros)?
IIFYM stands for If It Fits Your Macros — a flexible dieting approach where you track protein, carbohydrates, and fat targets daily rather than following a rigid meal plan. As long as your food intake meets your macro targets, you can eat a variety of foods while still reaching your goals.
Goal
Protein
Carbs
Fat
Aggressive Fat Loss
40%
30%
30%
Moderate Fat Loss
35%
35%
30%
Maintenance
25%
50%
25%
Lean Bulk
28%
48%
24%
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Medically Reviewed by Daily Health Tools Team
Based on ISSN macronutrient guidelines and peer-reviewed nutrition research. Last updated June 2026.
Frequently Asked Questions
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Protein and carbs provide 4 calories per gram, fat provides 9 calories per gram. Tracking macros is more effective for body composition goals than just counting calories.
For muscle building, 1.6-2.2g per kg of body weight is optimal. For fat loss while preserving muscle, aim for 1.8-2.4g per kg. For general health, 0.8g per kg is sufficient. This calculator sets your protein target based on your specific goal.
IIFYM (If It Fits Your Macros) is a flexible dieting approach where you track protein, carbs, and fat targets daily rather than following a rigid meal plan. As long as your food intake meets your macro targets, you can eat a variety of foods while still reaching your fitness goals.
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