How much protein do I actually need?

For active adults the ISSN recommends 1.4-2.0 g/kg of body weight daily, rising toward 2.4 g/kg during a calorie deficit. On a 2,000 kcal high-protein split that lands near 150-200 g.

Do the macro percentages have to add to 100?

Yes. Protein, carbohydrate and fat percentages describe how your total calories are divided, so they always sum to 100%.

Why is fat 9 calories per gram?

Fat is more energy dense than protein or carbohydrate. The Atwater system assigns fat 9 kcal/g versus 4 kcal/g for the other two, which is why small changes in fat grams move calories quickly.

Macro Calculator

Protein, carbs and fat grams for your calorie target.

Калории (kcal)

Сначала найдите это значение с помощью калькулятора TDEE.

Распределение

Белки %

Углеводы %

Жиры %

Белки

165 g

660 kcal

Углеводы

220 g

880 kcal

Жиры

73 g

657 kcal

Проверено командой FitCalcLab Editorial TeamОбновлено 2026-08-01Читать нашу методологию

Как работает macro calculator

Macronutrients are the three energy-providing nutrients: protein, carbohydrate and fat. This calculator converts a daily calorie target into grams of each using the Atwater factors of 4 kcal per gram for protein and carbs and 9 kcal per gram for fat.

Protein is the macro with the strongest evidence for body composition. The International Society of Sports Nutrition position stand recommends 1.4 to 2.0 g of protein per kilogram of body weight per day for active people, and up to 2.4 g/kg when in a calorie deficit to protect muscle.

Fat should not drop too low. The Institute of Medicine sets an Acceptable Macronutrient Distribution Range of 20-35% of calories from fat for adults, which supports hormone production and the absorption of vitamins A, D, E and K.

Start from a calorie target (use the TDEE calculator first), then pick a split that fits your training.
High-protein splits suit fat loss and strength training. Endurance athletes usually need more carbohydrate.
The three percentages always add up to 100%. Adjust one and the tool rebalances the grams.

Macro Calculator

Как работает macro calculator

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