Per Meal (3 meals)
Frequently Asked Questions
For body composition goals, 1.6–2.2g of protein per kg of bodyweight is the evidence-based range. This calculator uses your selected macro protocol to determine protein intake. Higher protein targets favor muscle retention on a cut.
When cutting, you eat below your TDEE to lose fat while keeping protein high to preserve muscle. When bulking, you eat above TDEE to gain muscle. The macro ratios can stay similar — total calorie intake is what drives the direction of weight change.
Total calories determine weight change (energy balance), but macros determine body composition. Adequate protein is crucial for muscle retention and gain. Fat and carbs can be adjusted to your preference, activity level, and satiety needs.
Protein provides 4 kcal/g, carbohydrates provide 4 kcal/g, and fat provides 9 kcal/g. Alcohol provides 7 kcal/g but is not a macronutrient. These are the values used to calculate macro grams from calorie targets.