How much protein do I need per day?

General guidelines: 0.8g/kg for sedentary adults, 1.6–2.2g/kg for those doing strength training, and up to 3g/kg for competitive athletes during cutting phases.

IIFYM (If It Fits Your Macros) is a flexible dieting approach where you hit daily macro targets regardless of specific food choices, as long as calories and protein goals are met.

Macro Calculator – Protein, Carbs & Fat Daily Targets

Macro Calculator

Calculate your ideal protein, carb, and fat split based on your body and fitness goal.

2,678

kcal/day

Macro	Grams	Calories	%
Protein	135g	540 kcal	20%
Fat	74g	666 kcal	25%
Carbohydrates	368g	1472 kcal	55%

Macro Calculator

The Macro Calculator calculates your daily protein, fat, and carbohydrate targets in grams and calories, customised to your body weight, activity level, and goal.

Caloric values

Protein: 4 kcal per gram
Carbohydrates: 4 kcal per gram
Fat: 9 kcal per gram

Recommended ranges

Protein: 1.6–2.2g/kg for most active people. Higher end (2.2–3.0g/kg) for cutting phases.
Fat: 20–35% of calories. Essential for hormones; do not go below 15%.
Carbs: Fill remaining calories. Primary fuel for high-intensity exercise.