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Macro calculator: protein, fat and carbs for your daily calories

By Setonomy · published October 26, 2026

Macros, short for macronutrients, are protein, fat and carbohydrates. They provide energy: 4 kcal per gram of protein or carbs, 9 kcal per gram of fat^[1]. This calculator splits your daily calories among them: protein first, based on your weight, then fat as a share of your calories. Whatever is left goes to carbs.

Calculate your macros

Enter your daily calories and your weight, and your goal weight if you want to lose weight. The calorie calculator estimates your daily calories: “Calculate your macros” there brings you here with your daily target and weight already filled in.

Protein –

Fat –

Carbs –

Your macros at a glance
Nutrient	g/lb	kcal	Share
Protein	–	–	–
Fat	–	–	–
Carbs	–	–	–

How the calculator works

Protein first: your weight times the grams per pound you choose, at 4 kcal per gram. Then fat: the share of your daily calories you choose, at 9 kcal per gram. Whatever is left goes to carbs, again at 4 kcal per gram^[1]. Germany's DGE derives its guideline for carbs the same way: as what's left of 100% of energy after fat and protein^[2].

An example with the daily target from the calorie calculator, 2,587 kcal at 176 lb: 0.73 g of protein per pound (1.6 g per kg) is 128 g, or 511 kcal. 30% fat is 776 kcal, or 86 g. That leaves 1,300 kcal for carbs: 325 g.

Protein: how much?

With little exercise, adults need 0.8 g of protein per kg of body weight a day (0.36 g per pound), and 1.0 g from age 65. That's what the reference values of Germany's DGE say for adults from age 19; for pregnancy and breastfeeding, it gives separate values^[3]. For people who train 5 hours a week or more, the DGE recommends about 1.2 to 2.0 g per kg (0.54 to 0.91 g per pound), depending on training status and goals^[4].

A meta-analysis of 49 studies looked at what extra protein does with strength training: gains in fat-free mass leveled off at about 1.6 g per kg a day (0.73 g per pound). The number isn't certain; the confidence interval ran from 1.03 to 2.20 g per kg. For people who want to get the most out of it, the authors consider about 2.2 g per kg (1 g per pound) prudent. They also note that the US RDA of 0.8 g per kg appears insufficient for people who want to gain more strength and fat-free mass with strength training^[5]. The ISSN recommends 1.6 to 2.2 g per kg with strength training^[6]. The calculator uses 1.6 g and lets you choose up to 2.2 g.

When losing weight, the ISSN even mentions 1.9 to 3.2 g per kg for lean people who strength train^[6]. That's not in the calculator, only here, together with what the DGE says: it recommends up to 2 g per kg itself, but at 2 g or more over long periods, it can't rule out a harmful effect on kidney function. If you eat more for a while, have your kidney function checked first and drink enough; even higher amounts, up to 3 g per kg, shouldn't be eaten over longer periods without medical checkups^[4]. From 2 g per kg, the calculator shows a note.

Using your goal weight

The per-kg values apply to a normal weight. With overweight, meaning a BMI over 25, the DGE says to use normal weight instead^[3]. The ISSN also bases its values on ideal or normal weight: with obesity, current weight would overestimate needs, so goal or ideal weight makes more sense^[6]. If you enter a goal weight, the calculator uses it for protein, the grams per pound and the comparison without training; otherwise it uses your weight.

Fat: 20 to 35%

For adults, the DGE's guideline is 30% of energy from fat^[7], and 35% for physically active people^[2]. A review on bodybuilding in the off-season recommends 20 to 35% of calories, in line with the American College of Sports Medicine; in most cases that's about 0.5 to 1.5 g per kg, or 0.23 to 0.68 g per pound^[8]. The calculator uses 30% and lets you choose 20 to 35%. If fat drops below 0.5 g per kg, it shows a note.

Carbs: whatever is left

Carbs get whatever is left after protein and fat. With the DGE, that's more than 50% of energy^[2]; with a lot of protein and fat, it's less. When losing weight, the ISSN says the ratio of carbs to fat can be chosen by preference^[6]. For bodybuilding in the off-season, the review above suggests at least 3 to 5 g of carbs per kg (1.4 to 2.3 g per pound)^[8]. The calculator only shows a note if nothing is left for carbs.

Your training in Setonomy

The values for building muscle apply together with strength training^[6]. In Setonomy, the muscle map shows your training: it colors your body by your sets this week or last week, front and back. Muscle groups are free; with Premium you see every muscle on its own. Setonomy doesn't count calories or macros. More in the help on the muscle map.

The muscle map in the app: the body from the front and back, each muscle group colored by its sets this week, with the color scale from 0 to 20 sets below — Your week at a glance: sets per muscle group, front and back.

Frequently asked questions

How much protein do I need to build muscle?

With strength training, the ISSN recommends 1.6 to 2.2 g per kg of body weight a day (0.73 to 1 g per pound)^[6]. In a meta-analysis, gains in fat-free mass leveled off at about 1.6 g per kg^[5]. The calculator uses 1.6 g as the default.

Is more than 2 g of protein per kg harmful?

According to the DGE, studies haven't shown that a healthy kidney is harmed by that much protein. But it doesn't rule it out over long periods, and a kidney that's already damaged, for example by diabetes, can be harmed over time. So it advises having your kidney function checked first and drinking enough, and not eating even higher amounts, up to 3 g per kg, over longer periods without medical checkups^[4].

Do I need more protein when losing weight?

When losing weight, the ISSN recommends 1.2 to 1.6 g per kg for the general population, 1.6 to 2.2 g with strength training and 1.9 to 3.2 g for lean people who train^[6]. The calculator lets you choose up to 2.2 g; from 2 g, it shows the DGE's note on the kidneys.

What weight should I use if I'm overweight?

Your goal or normal weight: the DGE uses normal weight above a BMI of 25^[3], the ISSN goal or ideal weight with obesity^[6]. Enter it in the calculator under “Goal weight.”

Why are carbs just what's left?

That's how the DGE derives its guideline too: fat and protein first, and carbs get the rest of the energy^[2]. When losing weight, the ISSN says the ratio of carbs to fat can be chosen by preference^[6]; in the calculator, you set it through the share of fat.

Does Setonomy count calories or macros?

No. Setonomy plans and logs your training; it doesn't track what you eat. You work out your daily target and macros here in your browser, and nothing is saved.