Calculator · Performance Lab
Macro Calculator
Distribute your target calories sensibly across protein, fat and carbs — with a hormonal fat minimum.
Ergebnis
- Protein
- 128 g512 kcal · 21 %
- Fat
- 72 g648 kcal · 27 %
- Carbohydrates
- 310 g1240 kcal · 52 %
Preserves and builds muscle mass.
Hormones, vitamin uptake, satiety.
Energy for training and daily life.
Explained
What this calculator does for you
Calories decide whether you gain or lose. Macronutrients decide how your body responds — how much muscle you keep or build, how full you feel, how stable your hormones stay.
Our calculator sets protein by goal first, then fat at a sensible default — the remainder becomes carbohydrates. If the hormonal fat minimum kicks in, you get a clear warning.
Take your target calories from the calorie calculator. That keeps your plan consistent.
Science
Scientific background
Protein: 2.0 g/kg for growth, 1.6 g/kg for maintenance, 2.2 g/kg for a cut — the lower end of the scientific corridor to leave room for fat and carbs.
Fat: 0.9 g/kg by default. If the remaining carbs fall below ~1 g/kg we reduce fat to the hormonal minimum of 0.6 g/kg (Helms et al. 2014). Below that, hormonal and micronutrient issues rise.
Carbohydrates come from the remaining energy and are the most important training fuel. At very low carbs training performance suffers noticeably.
Examples
Practical examples
80 kg, growth, 2,800 kcal
160 g protein · 72 g fat · ~370 g carbs. Plenty of fuel for hard strength training.
80 kg, cut, 1,900 kcal
176 g protein · 72 g fat · ~149 g carbs. High protein, moderate carbs — protects muscle.
Avoid these
Common mistakes
- 01Pushing fat below 0.6 g/kg — hormones and vitamin uptake suffer.
- 02Sacrificing protein to a 'macro ratio' (e.g. fixed 40/30/30). Protein is set per kg, not by percent.
- 03Insisting on overly low target calories instead of questioning them.
- 04Demonising carbs. For strength training they are the most valuable macro.
Recommendations
Further recommendations
- 01Take target calories directly from the calorie calculator — consistency beats optimisation.
- 02Plan 3–5 meals with clear protein anchors.
- 03If the warning appears: prefer raising calories by 100–200 kcal over running fat at the minimum long-term.
FAQ
Frequently asked questions
- Why protein and fat first?
- Both are essential macros. Carbs are not essential but performance-enhancing — they form the flexible buffer.
- Why does the fat minimum kick in?
- When calories are very low or body weight high, little is left after protein and default fat. We reduce fat in a controlled way — but never below 0.6 g/kg.
- Can I do low-carb or keto?
- Yes, keto is methodologically viable. This calculator is built for a balanced split with enough carbs for strength training.
- What if my carbs come out very low?
- Then your target calories are tight for your weight. Review the calorie target — moderate diets beat aggressive ones almost always.
- How precisely do I need to hit?
- Daily ±5–10 % is fine. The weekly average matters more.
More tools
Related tools
Cut Calculator
Target calories and pace for a clean, muscle-preserving cut.
Lean Bulk Calculator
Controlled muscle-building surplus — grow without unnecessary fat.
Calorie Calculator
Calculate your basal metabolic rate, total daily energy expenditure and target calories — precisely, via Mifflin-St Jeor.
Protein Calculator
How much protein do you actually need — for maintenance, growth or a cut? Evidence-based ranges.
Knowledge Hub
More on this in the Knowledge Hub
Muscle Building · ~7 min read
Muscle Building Basics: How Muscle Actually Grows
Muscle isn’t built in the gym alone — it’s the result of stimulus, nutrition, and recovery working together. Here are the evidence-based fundamentals.
Fat Loss · ~7 min read
How to Lose Fat the Right Way: What Actually Works
Fat loss follows clear principles — no food or workout bypasses them. Here’s how to lose fat sustainably while keeping your muscle.
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