Macronutrient Calculator
Calculate daily protein, carbs, and fat targets from your calorie goal — for weight loss, maintenance, or muscle gain.
Your Calorie & Goal
kcal
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
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.