How to Calculate Your Macros (Protein, Carbs & Fat) in 4 Steps

Calculating macros (protein, carbohydrates, fat) instead of calories alone gives you control over body composition, energy, and performance. The method is always the same: protein first, fat second, carbs third.

Step 1: Calculate your target calories

Start with your TDEE and apply the factor for your goal: deficit −20%, maintenance 0%, surplus +10-15%. For 2800 kcal maintenance, a cut would be 2240 kcal.

Step 2: Set your protein (g/kg)

• Sedentary: 1.0-1.2 g/kg
• Active (maintenance or bulk): 1.6-2.0 g/kg
• Hypertrophy / strength: 1.8-2.2 g/kg
• Cut / definition: 2.2-2.4 g/kg to preserve lean mass

For 80 kg in a cut: 80 · 2.2 = 176 g protein. Each gram provides 4 kcal, so that's 704 kcal from protein.

Step 3: Set your fat (% of kcal)

Minimum 20% of total calories for hormonal health. The comfortable range: 25-30%. On an aggressive cut you can drop to 20%, but no lower.

On 2240 kcal, 25% from fat = 560 kcal = 62 g (1 g of fat = 9 kcal).

Step 4: Carbs fill the gap

Total calories − protein kcal − fat kcal = carb kcal. Divide by 4 for grams.

Example: 2240 − 704 − 560 = 976 kcal from carbs = 244 g of carbohydrates.

Daily distribution

Spread protein across 4-5 meals of 30-45 g each. Concentrate carbs before and after training. Fat is flexible; avoid it right before a workout (slow digestion).