CalcFitLab

Macro Calculator

Protein, carbs and fat grams for your calorie target.

Сначала найдите это значение с помощью калькулятора TDEE.

Белки

165 g

660 kcal

Углеводы

220 g

880 kcal

Жиры

73 g

657 kcal

Проверено командой CalcFitLab Editorial TeamОбновлено 2026-08-01Читать нашу методологию

Как работает macro calculator

Macronutrients are the three energy-providing nutrients: protein, carbohydrate and fat. This calculator converts a daily calorie target into grams of each using the Atwater factors of 4 kcal per gram for protein and carbs and 9 kcal per gram for fat.

Protein is the macro with the strongest evidence for body composition. The International Society of Sports Nutrition position stand recommends 1.4 to 2.0 g of protein per kilogram of body weight per day for active people, and up to 2.4 g/kg when in a calorie deficit to protect muscle.

Fat should not drop too low. The Institute of Medicine sets an Acceptable Macronutrient Distribution Range of 20-35% of calories from fat for adults, which supports hormone production and the absorption of vitamins A, D, E and K.

  • Start from a calorie target (use the TDEE calculator first), then pick a split that fits your training.
  • High-protein splits suit fat loss and strength training. Endurance athletes usually need more carbohydrate.
  • The three percentages always add up to 100%. Adjust one and the tool rebalances the grams.

Часто задаваемые вопросы

For active adults the ISSN recommends 1.4-2.0 g/kg of body weight daily, rising toward 2.4 g/kg during a calorie deficit. On a 2,000 kcal high-protein split that lands near 150-200 g.
Yes. Protein, carbohydrate and fat percentages describe how your total calories are divided, so they always sum to 100%.
Fat is more energy dense than protein or carbohydrate. The Atwater system assigns fat 9 kcal/g versus 4 kcal/g for the other two, which is why small changes in fat grams move calories quickly.