Enter your details and goal to see your daily calories split into protein, carbs and fat.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The four numbers aren't independent. Calories come first, protein is set from your bodyweight, fat takes a share of the total, and carbohydrate gets what's left. Change the calorie target and all three move; change protein and only carbohydrate absorbs it.
Protein is anchored to bodyweight rather than to a percentage because that's how the evidence is expressed. You get a midpoint and the range it came from. The split has to use one number to make three figures add up, so it uses the middle — but anywhere inside that range is defensible, and the page shows you the range for exactly that reason.
Fat is set at 27% of calories, inside the commonly cited 20-35% band. It's high enough to cover the fat-soluble vitamins and the fatty acids you have to eat, and low enough to leave carbohydrate room to fuel training.
Carbohydrate is the remainder, and that's the honest description of it. It has no minimum requirement in the way protein and fat do, which makes it the flexible macro — the one you move when training volume changes or when a diet needs to become easier to live with.
Calories = maintenance, or maintenance − 500 to lose, or a 10-20% surplus to gain Protein = bodyweight × 1.4-2.0 g/kg general · 1.6-2.2 g/kg gaining or in a deficit Fat = calories × 0.27 ÷ 9 Carbs = (calories − protein×4 − fat×9) ÷ 4
An 82 kg man, 180 cm, 30 years old, training four days a week, wanting to build muscle.
3,209 kcal as 156 g protein, 430 g carbohydrate and 96 g fat. The 430 g of carbohydrate is what makes the training possible, and it's the number that changes first if he later decides to gain more slowly.
The ones you can hold. Get calories into a deficit, keep protein at the upper end of its range to protect lean mass, then split the rest however you'll actually eat it. There's no carb-to-fat ratio with a consistent advantage once calories and protein are matched.
Whatever's left after protein and fat, which for most people here lands somewhere between 200 and 450 g. Carbohydrate has no minimum requirement the way protein and fat do, so the honest answer is that it's set by your calorie target and how hard you train.
This page uses 27% of calories, which is inside the usual 20-35% range. Going much below about 20% starts squeezing the fat-soluble vitamins and essential fatty acids; going much above it takes room away from training fuel without a clear benefit.
No. Within about 10 g of protein and fat, and whatever carbohydrate follows, is close enough for the result to be indistinguishable. Precision beyond that costs adherence and buys nothing measurable.
Because the requirement genuinely is a range, and the split needs one number to make the three macros add up to your calories. The single figure is the midpoint of the range printed beside it; anywhere inside that range is a reasonable target.
They can, but they don't need to. Weekly totals drive results, and cycling carbohydrate down on rest days mostly helps people who find it easier to eat more on training days. If that's not you, keeping every day the same is simpler and works.
Turning a macro split into meals you'll actually repeat is the part coaching is for. Start with a free guided tour at RPM Gym in Al Manhal.