Free tool · No sign-up
A percentage split ties your protein to how much you eat. This calculator works from your body instead: protein from your lean mass, fat from your body weight, and carbs from whatever is left of your calorie target, with every rule shown using your own numbers.
Your numbers
On your feet sometimes, with occasional walking. This is the same question the Fitener app asks: your day outside training.
Comfortable with the basics and training regularly. It only changes the result for muscle gain.
With a body fat percentage, protein is worked out from your lean mass. Without one, it falls back to a rule per kg of body weight.
Your daily target
Protein
Fat
Carbs
Calories are rounded to the nearest 10 here, the way the app rounds them; an equation fitted on a group of people has no business claiming single-kcal precision for you. The carbs, though, are worked out from the unrounded target, again as in the app, so the three macros add up to the target you were given, not to a rounded copy of it.
3.0 g per kg of lean mass × 67.24 kg would give 202 g, but protein has a ceiling of 2.2 g per kg of body weight: 2.2 × 82 kg = 180 g. The ceiling is lower, so protein is 180 g.
0.8 g per kg of body weight × 82 kg = 66 g.
What is left of the target: (2 305.8 − 180 × 4 − 66 × 9) ÷ 4 → 248 g
Katch-McArdle: resting rate 1 820 kcal × 1.375 (Light) = TDEE 2 510 kcal. Recomp (−10%): target 2 310 kcal.
Your calorie target is held at the edge of the recommended deficit window for this goal instead of following the percentage exactly.
Every step of the calorie target is in the TDEE calculator →
Training day: 2 540 kcal, carbs 306 g
Rest day: 2 140 kcal, carbs 206 g
In the Fitener app the target follows your plan, so where these two land depends on how many days you train. On a week with 3 training days it moves 230 kcal up on a training day and 170 kcal down on a rest day, and all of it moves in carbs: 58 g more, or 42 g less. Protein (180 g) and fat (66 g) stay the same. The two days differ by 400 kcal whatever you choose, and over the week the average stays on your 2 310 kcal target.
Exact. The calorie target is an estimate, and all three macros are worked out from it, so if the target is off, the carbs are off with it. Protein and fat are on firmer ground: they follow your body weight and lean mass, which you can measure.
Treat the grams as a first draft. Eat to them for two or three weeks, weigh yourself on the same mornings, and read the weekly average. If it moves the way you want, keep going. If not, nudge the calorie target, and let the carbs absorb the change, the same way the app does.
A split such as 40/40/20 hands out shares of your calories. That ties your protein to how much you eat instead of to your body: eat more and your protein target climbs, eat less and it drops, while your muscle needs the same amount either way.
Fitener works the other way round, and the steps above show it on the example:
So protein and fat are set by your body and stay put. Only the carbs move when the calorie target moves. That is also why a training day and a rest day in the app differ by 400 kcal and by nothing but about 100 g of carbs: protein and fat are the same on both.
Estimating your strength instead? One rep max calculator
Start from a calorie target, then give each macro its own rule. This calculator uses the rules of the Fitener app: protein at 3.0 g per kg of lean mass for recomposition and 2.6 g for the other goals, with a ceiling of 2.2 g per kg of body weight; fat at 0.8 g per kg of body weight, or 1.1 g for muscle gain; carbs get whatever is left of the calorie target. Without a body fat percentage, protein is 1.8 g per kg of body weight.
A fixed split of your calories: 40% from carbs, 40% from protein and 20% from fat. Because every macro is a share of calories, the grams follow the calorie target rather than your body: at 2,000 kcal, 40% protein is 200 g; at 3,000 kcal it is 300 g, for the same person. This calculator does not use a split.
None of them is accurate for you on day one, this one included. Every macro calculator starts from an estimated calorie target, and that estimate can be off for your body. The accuracy comes afterwards, from your own scale: give the numbers two or three weeks and read the trend, not a single morning.
There is no single best formula. For fat loss this calculator starts from a 20% cut, holds the target 300 to 500 kcal below your TDEE and never below your resting rate, sets protein at 2.6 g per kg of lean mass with the 2.2 g per kg ceiling, and fat at 0.8 g per kg of body weight; carbs get the rest. Whether it suits your body is something only your weight trend over a few weeks can tell you.
Here you type your weight once and the page answers once. In the app the weight comes in by itself, from a Withings scale or Apple Health, and the same rules rerun every time it changes, so the grams move with your body instead of with your memory of it. On top of that, each day’s target follows your plan: more carbs on training days, fewer on rest days.