Anyone who wants to optimise their nutrition for athletic goals needs to understand macronutrients. Protein builds muscle, carbohydrates provide energy, and fat is essential for hormones and fat-soluble vitamins. The right distribution depends on your training goal, body weight and activity level – our calculator produces a personalised recommendation.
Step by Step: How to Use the Macronutrient Calculator
- Enter body weight: In kg, for example 80 kg.
- Choose training goal: Muscle gain (calorie surplus), fat loss (calorie deficit), or maintenance.
- Choose activity level: Sedentary (1.2), lightly active (1.375), active (1.55), very active (1.725).
- Basal metabolic rate calculated: Harris-Benedict formula applied automatically.
- Read the macros: Grams of protein, carbohydrates and fat per day as a recommendation.
Practical Examples
Muscle gain, 80 kg, active (1.55): Calorie requirement approx. 2,900 kcal (+300 surplus = 3,200). Protein: 2.0g/kg = 160g (640 kcal). Fat: 1g/kg = 80g (720 kcal). Carbohydrates: remaining = 1,840 kcal / 4 = 460g.
Fat loss, 75 kg, lightly active: Calorie requirement 2,050 kcal (−400 deficit = 1,650). Protein: 1.8g/kg = 135g (540 kcal, keep high!). Fat: 60g (540 kcal). Carbohydrates: 143g (572 kcal).
Female vegan, 60 kg, maintenance: Protein 1.3g/kg = 78g daily. Focus on plant-based sources: legumes, tofu, tempeh and soya drinks for complete amino acid profiles.
Macronutrient Guidelines by Training Goal
- Muscle gain: 2.0–2.2g protein/kg | 4–5g carbs/kg | 0.8–1g fat/kg
- Fat loss: 1.8–2.2g protein/kg | 2–3g carbs/kg | 0.6–0.8g fat/kg
- Maintenance: 1.2–1.6g protein/kg | 3–4g carbs/kg | 0.8–1g fat/kg
Frequently Asked Questions (FAQ)
How important is nutrient timing?
For recreational athletes, total daily intake matters more than timing. For competitive athletes: protein after training (20–40g). Carbohydrates before training for energy. Spreading protein intake evenly throughout the day optimises muscle protein synthesis.
Why do I need lots of protein when losing fat?
A calorie deficit risks muscle loss. Higher protein intake (1.8–2.2g/kg) protects muscle mass, creates greater satiety and has the highest thermic effect of any macronutrient (about 25% of its calories are burned during digestion itself).
Is it true that too much protein damages the kidneys?
In healthy individuals: no evidence of kidney damage from up to 3g/kg protein daily. For people with existing kidney disease, however, medical advice is essential. Drinking plenty of water with high protein intake is recommended (2–3L/day).
