Macro Calculator
Calculate your daily protein, carb, and fat targets based on your goal and calorie intake.
Daily Macro Targets
Per meal (3 meals/day)
Setting Your Macros for Strength Training
Macronutrients - protein, carbohydrates, and fat - are the three categories of calorie-providing nutrients. Getting the right balance for your goal and training style matters more than any specific food choice. For strength athletes, protein and carbohydrates are particularly important: protein provides the amino acids needed for muscle repair and growth, while carbohydrates replenish muscle glycogen that fuels heavy training sessions.
The targets here are calculated from your bodyweight (for protein) and your calorie target (for carbs and fat), with the split adjusted by goal. Fat loss presets prioritise protein to preserve muscle in a deficit. Muscle gain presets increase carbohydrate allocation to support training intensity and recovery. These are starting points - adjust based on food preference, satiety, and performance over 2-4 weeks of tracking.
Frequently Asked Questions
How much protein do I need to build muscle?
Current research supports 1.6-2.2 g of protein per kg of bodyweight per day for maximising muscle protein synthesis. The higher end (2.0-2.2 g/kg) is recommended during a caloric deficit to preserve muscle mass while losing fat. More protein than this provides no additional muscle-building benefit but is not harmful.
Should I track net carbs or total carbs?
For most people, tracking total carbohydrates is sufficient. Net carbs (total carbs minus fibre) are primarily relevant for ketogenic diets. Fibre has beneficial effects on gut health and satiety but minimal impact on blood sugar for most people.
How much fat do I need per day?
Fat should make up at least 20% of your total calories to support hormone production, fat-soluble vitamin absorption, and overall health. The upper limit is flexible - fat intake above this minimum can be traded against carbohydrate intake based on preference and training demands.
Are carbohydrates important for strength training?
Yes. Carbohydrates are the primary fuel source for high-intensity exercise. Glycogen (stored carbohydrate in muscle) powers heavy compound lifts. Low carbohydrate availability reduces strength training performance and recovery. Higher carbohydrate intake is generally beneficial for strength athletes compared to endurance athletes.
How do I adjust macros for fat loss vs muscle gain?
For fat loss: increase protein (to preserve muscle), moderate fat, reduce carbohydrates, total calories in deficit. For muscle gain: maintain high protein, increase carbohydrates (to fuel training and support recovery), calories in surplus. This calculator presets reasonable starting points for each goal.