ShulahMacro calculator
Macros are the protein, carbs and fat that make up your calories. This split puts protein first, to protect your muscle whether you are losing fat or building.
Estimates for healthy adults (Mifflin-St Jeor · Katch-McArdle · Deurenberg · US Navy · Epley). Not medical advice.
How it is calculated
Protein is 2.2 g per kg of body weight when losing fat, 1.8 g when maintaining and 2.0 g when building. Fat is 25% of your calories. Carbs make up the rest. One gram of protein or carbs has 4 kcal, and one gram of fat has 9.
How to read it
Hitting your protein every day matters most; carbs and fat can move around it. Spread protein over three or four meals of about 25 to 40 g each.