How to calculate protein, carbohydrate and fat targets based on your TDEE and your specific goal — with practical ratios for cutting, maintaining and bulking.
Two diets with identical total calories can produce very different results depending on how those calories are split between protein, carbohydrate and fat. Protein in particular plays an outsized role in preserving muscle during weight loss and supporting muscle growth during a calorie surplus — getting your total calories right but your protein too low is a common reason people lose muscle along with fat when cutting.
Protein contains 4 calories per gram. For active adults, particularly those doing resistance training, a commonly cited range is 1.6–2.2g of protein per kilogram of body weight per day. Using lean body mass instead of total body weight gives a more precise figure, especially for people carrying a higher body fat percentage.
Get a personalised daily protein target based on your weight and activity level.
Open Protein Calculator →Carbohydrate also contains 4 calories per gram and is typically the largest portion of total calories for most people, since it's the body's primary fuel source for both daily activity and exercise performance. After protein and fat targets are set, carbohydrate generally fills the remaining calorie allowance.
Work out your daily carbohydrate needs based on your calorie target and activity level.
Open Carbohydrate Calculator →Fat contains 9 calories per gram — more than double protein or carbs — which makes it easy to underestimate how quickly fat intake adds up. A general guideline is keeping fat at roughly 20-30% of total calories, ensuring enough for hormone production and essential fatty acid intake without crowding out protein and carb targets.
Find the right daily fat intake to balance hormone health with your overall calorie goal.
Open Fat Intake Calculator →| Goal | Protein | Carbohydrate | Fat |
|---|---|---|---|
| Cutting (fat loss) | 30-35% | 30-40% | 25-30% |
| Maintaining | 25-30% | 40-50% | 20-30% |
| Bulking (muscle gain) | 25-30% | 45-55% | 20-25% |
These are general starting ranges, not rigid rules — personal preference, training style, and how your body responds over a few weeks should guide adjustments. The one number worth prioritising getting right above the others is protein, since it has the most direct relationship with preserving and building muscle regardless of which phase you're in.
Get a complete protein, carb and fat breakdown based on your TDEE and goal.
Open Macro Calculator →