Tools

Macro calculator

Set protein first from your weight and goal, give fat 30% of the remaining calories (never under 0.6 g per kg), and let carbs fill the rest. Fiber follows 14 g per 1,000 kcal.

How it works

  • Calories come from the calorie calculator: BMR x activity, adjusted for your goal.
  • Protein: reference weight (capped at BMI 27) x grams per kg for your goal.
  • Fat: 30% of the calories left after protein, but never under 0.6 g per kg of reference weight.
  • Carbs: whatever calories remain, divided by 4. Fiber: 14 g per 1,000 kcal, between 20 and 60 g.

Kynetix works these out from your profile and adjusts them as you train and log. See the app.

Questions

What macros should I eat to lose fat?

Keep protein high (about 2.1 g per kg), fat at roughly 30% of the calories left after protein, and carbs filling the rest of a 22% deficit.

Do I need to hit my macros exactly?

No. Get protein and calories close most days; carbs and fat can move around. Weekly averages matter more than any single day.

More calculators

Estimates for healthy adults, not medical advice.