Calculate how many grams of protein, carbohydrates and fat you should eat per day, based on your calorie intake and goal.
The calculator splits your calorie intake between protein, carbohydrates and fat according to a percentage split suited to your goal, then converts each share to grams:
Protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. For weight loss, more protein is emphasized to preserve muscle mass; for muscle building, more carbohydrates are emphasized to support training sessions and recovery.
For weight loss, more protein is prioritized to preserve muscle mass in a calorie deficit. For muscle building, more carbohydrates are prioritized to fuel training and support muscle growth.
No, what matters most is total intake over time. Treat the numbers as a guideline, not a strict requirement that must be met every single day.
Use the calorie calculator to find your daily calorie need based on sex, age, height, weight and activity level.