Macro calculator

How many grams of protein, carbs and fat per day for your goal. Calculated from your real expenditure, not generic percentages.

Sex

Age

Weight (kg)

Height (cm)

Activity level outside training

Workouts per week

Goal

Weight training experience

Diet

This number is the start, not the plan

Knowing how much to eat is one step. NexoPhysique.AI builds your periodised training, your meal plan with meals split out, and adjusts everything week by week as you progress — with AI body analysis.

Try 7 days for R$ 16,90

One-time payment, no auto-renewal.

The maths runs in your browser and nothing is sent to any server. No equation nails an individual's expenditure exactly — the typical margin is 10%. Use it as a starting point and adjust by real results. This does not replace a doctor or dietitian.

TDEE and daily calorie calculator BMI calculator Open the app

Why fixed percentages don't work

Most calculators use fixed ratios — 40% carbs, 30% protein, 30% fat. The problem is that a percentage of a calorie total produces absurd results at the extremes.

Thirty per cent protein on a 1400 kcal diet is 105 g. For an 85 kg person in a deficit that's too little — and low protein in a deficit means losing muscle alongside fat.

This calculator works the other way: it sets protein and fat per kilogram of body weight, adjusted for your goal and the size of the deficit, and carbs take whatever calories remain.

Protein, fat and carbs

Protein: the useful range runs from 1.6 g/kg to about 2.4 g/kg. Two things push you to the top of it: a calorie deficit, because protein protects lean mass when energy is short, and training experience.

Fat: the floor is roughly 0.6 g/kg, and it isn't negotiable — below that you affect hormone production and absorption of vitamins A, D, E and K.

Carbs: take the remaining calories. Not the least important macro — it's what fuels training quality.

Using it in practice

Get protein right first — it has the biggest effect on body composition and is the easiest to under-shoot. Then fat, respecting the floor. Carbs settle around the two.

And don't chase daily precision. Within 10 g of target is fine; the weekly average is what decides the outcome.

Frequently asked questions

How much protein do I need per day?

Between 1.6 and 2.4 g per kilogram of body weight, depending on your goal and training history. In a deficit, and for more experienced lifters, aim at the higher end.

Do I have to hit macros exactly every day?

No. Within about 10 g of each target is more than enough. The weekly average determines the result.

Can I eat anything as long as macros match?

By weight, macros dominate. But micronutrients, fibre and satiety don't show up in the count, and they affect how you feel, sleep and train.

Does it work for low carb?

Yes. Tick the low carb option and the split shifts: more fat, fewer carbs, protein unchanged. Total calories stay the same.