Free calculator
Macro calculator: your protein, carbs and fat in grams
The splits by goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Lose | 30% | 40% | 30% |
| Keep | 25% | 45% | 30% |
| Gain | 25% | 50% | 25% |
A little more protein while losing helps you feel full and keep muscle; a little more carbohydrate while gaining fuels training. Any sensible split works if you can keep it.
From percentages to grams
Protein and carbohydrate carry about 4 kcal a gram, fat about 9. So on 2,001 kcal with the "lose" split: 2,001 × 0.30 ÷ 4 = 150 g protein, 2,001 × 0.40 ÷ 4 = 200 g carbs, 2,001 × 0.30 ÷ 9 = 67 g fat.
Tracking macros without the stress
Hitting every gram every day is not the point. Aim for your protein most days, let carbs and fat move around, and look at the week rather than the meal. In Doydum every logged item shows its protein, carbs and fat, and the day adds them up for you.
Frequently asked questions
How much protein do I need a day?
The calculator gives protein as a share of your calories. As a check, many adults land between about 1.2 and 2 g per kg of body weight on a plan to lose; your result shows grams per kg too.
Should I count macros or calories?
Calories decide the direction; macros shape how full and strong you feel on the way. Doydum tracks both from the same log, so you can watch whichever helps.
Do I have to hit my macros exactly?
No. Close most days is plenty. Weekly averages tell you more than any single day.