Calories decide whether you gain or lose weight. Macronutrients — protein, carbohydrate, and fat — decide what that weight is made of and how good you feel along the way. Once you know your calorie target, splitting it into macros is the next high-leverage step for any fitness goal.
Macro Targets by Goal
The table below shows starting points expressed per kilogram of body weight. Round to whole grams and adjust based on training load, hunger, and weekly weight averages.
| Goal | Protein (g/kg) | Carbs (g/kg) | Fat (g/kg) |
|---|---|---|---|
| Fat loss (active) | 2.0 - 2.4 | 2.0 - 4.0 | 0.6 - 1.0 |
| Maintenance | 1.6 - 2.0 | 3.0 - 5.0 | 0.8 - 1.2 |
| Lean gain | 1.6 - 2.2 | 4.0 - 6.0 | 0.8 - 1.2 |
| Endurance training | 1.4 - 1.8 | 5.0 - 8.0 | 0.8 - 1.2 |
| Sedentary | 0.8 - 1.2 | 2.0 - 3.0 | 0.8 - 1.0 |
Setting Protein First
Protein is the macro to lock in first. It builds and repairs tissue, has the strongest satiety effect per calorie, and the highest thermic cost (20-30% of its calories are burned digesting it). Distribute it across 3-5 meals of 0.3-0.5 g/kg each to maximise muscle protein synthesis.
- Start at 1.6 g/kg if active; 2.0+ g/kg if cutting.
- Lean meat, fish, eggs, dairy, tofu, tempeh, legumes — pick what you enjoy.
- Spread roughly evenly across the day; do not back-load it.
- Whey or casein shakes are convenient, not magical.
- Vegetarians may need 10-15% more total protein to match amino acid availability.
Splitting Remaining Calories Between Carbs and Fat
After protein, the remaining calories are flexible. Carbs are the preferred fuel for high-intensity training; fat is essential for hormones, fat-soluble vitamins, and meal satisfaction. Neither should go below a minimum: fat at 0.6 g/kg, carbs at roughly 2 g/kg if you train hard.
- Subtract protein calories from your total target (1 g protein = 4 kcal).
- Subtract minimum fat (0.6-0.8 g/kg × 9 kcal/g).
- Allocate the rest to carbs (1 g carb = 4 kcal).
- If you crash mid-workout, shift 20-30 g from fat to carbs.
- If you're constantly hungry, shift a little back to fat or fibre.
When to Adjust
Recheck macros every 2-3 weeks using rolling weight averages, performance in the gym, and subjective energy. Cut calories from carbs or fat — never protein — when fat loss stalls. Add calories to carbs first when bulking, because they support training volume best. Trust the trend, not single days.
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