Macronutrients (macros) are the three main nutrients that provide energy: protein (4 kcal/g), fat (9 kcal/g), and carbohydrates (4 kcal/g). Tracking macros means hitting specific gram targets for each, not just counting total calories. This gives you more control over body composition — two people eating the same calories can get very different results depending on their macro split.

Should I count calories or macros?

Tracking macros inherently tracks calories, so it’s a superset. Calories determine whether you gain or lose weight. Macros determine the composition of that change — whether you lose fat or muscle, whether you build muscle efficiently or just gain fat. For body composition goals, tracking macros (especially protein) produces better outcomes than tracking calories alone.

How do I hit my macros?

Plan your protein sources first — they’re the hardest macro to hit. Build each meal around a lean protein source (chicken, fish, eggs, Greek yoghurt, legumes), add fats for satiety and flavour, then fill with carbohydrates. Meal prepping 2–3 days ahead makes consistent macro targets significantly easier to maintain.

What if I can’t eat enough protein?

A whey or plant-based protein supplement can bridge the gap — one scoop typically provides 20–30g of protein. That said, most of your protein should come from whole food sources for micronutrient density and satiety. Supplements are a convenience tool, not a replacement for a well-structured diet.

Macro Calculator

Get your daily protein, fat, and carbohydrate targets based on your body, goal, and activity level. Free, no signup required.

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What are macros and why do they matter?

Macronutrients are the three nutrients your body uses for energy: protein, fat, and carbohydrates. Protein builds and repairs muscle tissue. Fat supports hormone production and cell membrane integrity. Carbohydrates fuel training performance and replenish glycogen stores.

Tracking macros gives you more control over your body composition than counting calories alone. Two people eating 2,000 calories per day can get very different results depending on how those calories are distributed. A high-protein diet during a caloric deficit preserves significantly more lean mass than the same deficit with inadequate protein — the difference can be fivefold in muscle retention.

Getting your macro split right is the difference between losing fat and losing muscle, between building muscle efficiently and just gaining weight.

How we calculate your macros

The four-step calculation chain

This calculator runs the same four-step chain that powers every nutrition plan inside Evid. First, your Basal Metabolic Rate (BMR) is estimated using the Oxford/Henry equations (validated on 10,552 subjects) or the Cunningham equation if you provide body fat percentage. Second, BMR is multiplied by an activity factor to produce your TDEE. Third, a goal-specific deficit or surplus is applied to set your daily calorie target. Fourth, that calorie budget is split into protein, fat, and carbohydrate grams using research-backed recommendations.

Each step feeds into the next. Getting your BMR wrong cascades through the entire chain, which is why this calculator uses equations validated on large, diverse populations rather than the more commonly cited formulas from smaller studies.

Protein is set first

Protein targets are determined by your goal, deficit size, and body composition — not a fixed percentage of calories. Research consistently shows that protein needs increase as deficits get larger, making percentage-based approaches unreliable during cuts. This calculator sets protein in grams per kilogram of body weight, which scales correctly regardless of total calorie intake.

Context	g/kg/day	Rationale
Fat loss (general)	1.8–2.4	Higher for larger deficits
Fat loss (lean/advanced)	2.2–2.7	Contest prep range
Muscle gain	1.6–2.2	No added benefit above ~1.6 for most
Maintenance	1.4–1.8	Muscle preservation without surplus
Recomposition	2.0–2.4	Maximises nutrient partitioning
Older adults (65+)	1.6–2.0	Anabolic resistance compensation

Morton, RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.

Helms, ER et al. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), 127–138.

The fat dual floor

This calculator enforces two minimum fat thresholds: 0.7 g/kg body weight and 22% of total calories, whichever is higher. This dual floor ensures adequate hormone production and fat-soluble vitamin absorption even during aggressive cuts. Dietary fat is essential for testosterone and oestrogen synthesis, cell membrane integrity, and absorption of vitamins A, D, E, and K. Dropping below these minimums risks hormonal disruption and micronutrient deficiencies regardless of your goal.

Floor	Rule	Protects
Weight-based	0.7 g/kg body weight	Hormone production
Percentage-based	22% of total calories	Fat-soluble vitamin absorption

Carbs as the residual

Protein and fat are set first based on physiological needs and evidence-based minimums. Carbohydrates fill the remaining calories. This approach prioritises the two macronutrients with hard minimum thresholds while giving maximum flexibility for carbohydrate intake.

In practice, higher-calorie targets (bulking or maintenance) naturally produce higher carb intakes, which supports training performance and glycogen replenishment. During aggressive cuts, carbs decrease first while protein and fat stay protected. If carbs drop below 100g per day, consider reducing your deficit size to maintain training performance.

Macros for different goals

Cutting (fat loss)

During a cut, protein is your highest priority. As the deficit increases, protein needs increase to preserve lean mass — from 1.8 g/kg at a mild deficit up to 2.4 g/kg at aggressive levels. Fat sits at or near its floor (the dual minimum described above), and carbohydrates absorb the remaining calories. Keep carbs above 100g per day where possible to maintain training intensity and recovery.

Mettler, S et al. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine & Science in Sports & Exercise, 42(2), 326–337.

Bulking (muscle gain)

In a surplus, protein requirements are actually lower than during a cut — 1.6–2.2 g/kg is sufficient when energy is abundant. The extra calories come primarily from carbohydrates, which support higher training volumes and glycogen replenishment. Fat typically sits around 28% of total calories. A surplus of 200–400 calories is sufficient for most people; going beyond 15–20% above TDEE does not increase the rate of muscle growth.

Recomposition

Recomposition requires the highest relative protein intake (2.0–2.4 g/kg) at near-maintenance calories. Fat sits around 30% of total calories to support hormonal function, and carbohydrates fill the rest. This approach works best for beginners, detrained individuals, and those with higher body fat percentages.

Maintenance

At maintenance, protein can be lower (1.4–1.8 g/kg) since there is no deficit driving muscle loss risk. The macro distribution is more evenly balanced, with fat around 30% and the remainder from carbohydrates. Maintenance phases are the easiest to adhere to and are useful between diet periods or during high-stress blocks.

Why your macros should change over time

As your weight changes, your TDEE changes, and your macros should update accordingly. Losing 5 kg reduces your daily expenditure, which means your previous calorie and macro targets are now too high for the same rate of progress. Most people set their macros once and never recalculate — this is one of the most common reasons fat loss stalls or muscle gain plateaus.

Evid runs the same four-step calculation chain shown here automatically every week. As your weight, training volume, and recovery data change, your targets update to match — no manual recalculation needed.

Want this done automatically?

Evid calculates your macros automatically and adjusts them as your weight, training, and goals change. The same calculation chain shown here runs every time your plan updates.

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Frequently Asked Questions

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