Macronutrient Calculator

Calculate daily protein, carbs, and fat targets from your calorie goal — for weight loss, maintenance, or muscle gain.

Your Calorie & Goal

Daily Calorie Target

kcal

Goal

Daily Macronutrients

2,000 kcal

Protein (30% — 4 kcal/g)

150 g

Carbohydrates (40% — 4 kcal/g)

200 g

Fat (30% — 9 kcal/g)

67 g

Extended

Meal Planning & Food Reference

Goal-based macro splits comparison, meal distribution, and Nigerian food macro reference

Macro grams at 2,000 kcal for each goal

Maintenance (current)

150g protein (30%)200g carbs (40%)67g fat (30%)

Weight Loss

175g protein (35%)175g carbs (35%)67g fat (30%)

Muscle Gain

150g protein (30%)225g carbs (45%)56g fat (25%)

Professional

Advanced Macro Planner

Custom macro ratios, carb cycling, pre/post workout nutrition, weekly meal prep

Set your own macro percentages (auto-normalised to 100%)

Protein %

Carbs %

Fat %

Custom Macros at 2,000 kcal

Protein

150 g

Carbohydrates

200 g

Fat

67 g

Weekly Meal Prep Totals

P: 1,050gC: 1,400gF: 467gTotal: 14,000 kcal

How to Use This Calculator

Enter your daily calorie target (use our Calorie Calculator to find this) and select your goal. The calculator splits your calories into protein, carbohydrate, and fat grams using evidence-based macro ratios for each goal. Use these as daily targets for meal planning.

The Formula

Macro Splits by Goal: Maintenance: Protein 30%, Carbs 40%, Fat 30% Weight Loss: Protein 35%, Carbs 35%, Fat 30% Muscle Gain: Protein 30%, Carbs 45%, Fat 25% Calorie Density: Protein: 4 kcal per gram Carbohydrates: 4 kcal per gram Fat: 9 kcal per gram Grams = (Calories × %) ÷ kcal per gram

Example

2,500 kcal/day — Weight Loss goal

Protein (35% = 875 kcal)219 g

Carbs (35% = 875 kcal)219 g

Fat (30% = 750 kcal)83 g

Nigerian protein sources: beans, eggs, chicken, fish, tofu. Carbs: rice, yam, plantain, garri. Fats: palm oil, groundnut oil, avocado.

FAQ

Nigerian cuisine is naturally protein-rich through beans (moi moi, akara), fish (catfish, tilapia, dried fish), chicken, goat meat, and eggs. 100g cooked chicken breast ≈ 31g protein; 100g cooked beans ≈ 9g protein; 1 large egg ≈ 6g protein; 100g dried fish ≈ 40–50g protein. Mixing animal and plant proteins through the day easily meets most targets.

Strict daily tracking is effective but can be unsustainable for many people. A practical approach is to track for 2–4 weeks to learn the macro content of your regular meals, then use visual portion estimates going forward. What matters most is overall weekly averages rather than hitting perfect numbers every day.

People with type 2 diabetes often benefit from lower carbohydrate ratios (20–30% instead of 40–45%) and higher fat intake. The ratios in this calculator are general guidelines for healthy adults. Diabetics should consult a registered dietitian or endocrinologist for personalised macro targets, particularly regarding carbohydrate type and glycaemic index.