Calculate your optimal macronutrient distribution for free. Protein, fat & carbs for weight loss, muscle building or maintenance – science-based.
Macronutrients are the three main nutrient groups: proteins (4 kcal/g), carbohydrates (4 kcal/g) and fats (9 kcal/g). They provide energy and fulfill vital functions in the body. A balanced macro distribution is crucial for health and athletic performance.
Current research suggests 1.6–2.2 g of protein per kg of body weight is optimal for muscle building. For moderate activity and weight maintenance, 1.2–1.6 g/kg is sufficient. During a diet, sports medicine experts recommend 2.0–2.4 g/kg to preserve muscle mass.
For weight loss, a high-protein distribution works well: 30–35% protein, 30–40% carbohydrates, 25–35% fat. Protein increases satiety and protects muscle mass. Low-carb approaches (under 20% carbs) can also be effective but aren't suitable for everyone.