What macronutrient ratios are recommended for athletes?

Performance-focused athletes typically use 30-35% protein, 45-55% carbohydrates, 20-25% fat. Strength athletes may increase protein to 35-40%. Endurance athletes may increase carbs to 55-65%.

How many calories per gram of each macronutrient?

Protein: 4 kcal/g. Carbohydrates: 4 kcal/g. Fat: 9 kcal/g. Alcohol: 7 kcal/g (not essential, counted separately). These values allow conversion between gram targets and caloric targets.

Should macros be the same every day?

Carb cycling adjusts carbohydrate intake based on training demand. High-carb on training days (especially leg/heavy sessions), moderate on moderate-intensity days, lower on rest days, while protein remains constant.

Macronutrient Ratio Calculator

Calculate daily macronutrient targets in grams for protein, carbohydrates, and fat from TDEE and goals (muscle gain, fat loss, performance, or maintenance).

Use the full interactive calculator below, or

Related Calculators

TDEE Mifflin-St Jeor

Sports & Fitness

Protein for Muscle

Sports & Fitness

Carb Loading

Sports & Fitness

Macronutrient Ratio Calculator

Related Calculators

Frequently Asked Questions

What macronutrient ratios are recommended for athletes?

How many calories per gram of each macronutrient?

Should macros be the same every day?