Calculate your daily protein, carbs and fat targets based on your goals and body weight.
Daily protein, carbs & fat targets
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Always double-check important financial decisions with a qualified professional. This calculator provides estimates for guidance purposes. Results may vary based on your specific circumstances.
Protein needs vary dramatically based on goals, body weight, and activity level — the outdated "0.8g per kg" RDA was designed to prevent deficiency, not to optimize body composition or athletic performance.
For muscle building or fat loss while preserving muscle, research generally supports 1.6-2.2g of protein per kg of body weight (roughly 0.7-1.0g per pound). A 180lb person aiming to build muscle would target roughly 145-180g of protein daily — far more than the outdated RDA suggests.
Carbs and fats fill the remaining calories based on personal preference and performance needs. Athletes doing intense training generally benefit from higher carb intake for glycogen replenishment, while sedentary individuals focused on fat loss often do well with moderate carbs and higher healthy fats for satiety.
Use the calculator above to get a personalized macro breakdown based on your specific calorie target and goal. There's no single "perfect" macro split — the best one is whichever you can sustain consistently while hitting your protein target.