Macro calculatorYour macros, in grams.
Protein, carbs and fat to lose fat, maintain or build muscle.
- Protein
- 135 g540 kcal · 25 %
- Carbs
- 278 g1,112 kcal · 51 %
- Fat
- 61 g549 kcal · 25 %
4You does this for you and adjusts it as your weight changes.
How your macros are split
Protein comes first, because it protects and builds muscle: 2.2 g per kg of bodyweight when losing fat, 1.8 g per kg to maintain or gain.
Fat is set at 25% of calories, never below 0.8 g per kg. The remaining calories go to carbohydrates, your main training fuel. Protein and carbs provide 4 kcal per gram; fat, 9 kcal.
FAQ
How much protein do I need a day?
If you strength train, 1.6 to 2.2 g per kg of bodyweight. For someone weighing 75 kg, that's 120 to 165 g a day.
Do carbs make you gain weight?
Not on their own. Weight change comes down to calorie balance. Carbs are the main fuel for hard training.
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