Orpheus

Macro Calculator

Protein, fat and carbs in grams, from your calorie target.

Inputs
kcal
kg
Goal

Shifts the split. Protein stays high in a deficit to protect muscle.

Protein
112g
Carbohydrate (52%)
284g
Fat (28%)
68g
Protein share
20%
Protein per kg
1.6g/kg
protein 4 kcal/g · carbs 4 kcal/g · fat 9 kcal/g

Protein is set at 1.6 g per kg of bodyweight, not as a share of calories — that keeps it correct when the calorie target changes.

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Protein and carbohydrate carry 4 calories per gram, fat 9. Set protein from bodyweight — roughly 1.6 to 2.2 g per kg — cover fat at about a quarter of calories, and carbohydrate takes whatever remains.

How to use Macro Calculator

  1. Enter your calorie target. From a TDEE estimate, or your own tracked average.
  2. Enter bodyweight and goal. Protein is scaled from weight; the goal adjusts how aggressively.
  3. Read the grams. Protein, carbohydrate and fat, with the percentage split beside each.

About splitting calories into macronutrients

Macronutrient targets translate a calorie number into food, which is the step that makes a calorie target usable. The energy values are fixed: protein and carbohydrate supply four calories per gram, fat nine, and alcohol seven. Everything else is allocation. The allocation choice that matters most is how protein is set. Most calculators express it as a percentage of calories, which quietly breaks in the situation people use them for. Cutting calories to lose fat while keeping protein at a fixed percentage cuts protein at the same time, and a deficit is exactly when higher protein does the most good — it is what preserves lean mass while fat is lost, and it is the most satiating of the three. Anchoring protein to bodyweight instead keeps the gram target steady while the deficit changes around it. Fat needs a floor rather than a share. It is required for hormone production and for absorbing the fat-soluble vitamins, so very low-fat approaches cause problems that take months to become obvious. Carbohydrate is the flexible remainder, and its main effect is on how training feels rather than on weight itself. It is worth knowing that the rapid loss at the start of a low-carbohydrate diet is largely water: each gram of stored glycogen is held with roughly three grams of water, and losing that is not the same as losing fat.

Frequently asked questions

How much protein do I actually need?
Research on resistance-trained people converges on roughly 1.6 g per kg of bodyweight, with little further benefit above about 2.2. The upper end is worth using while losing fat, because higher protein preserves lean mass when calories are restricted.
Why set protein per kilo instead of as a percentage?
Because a percentage moves with the calorie target in the wrong direction. Cut calories by 500 and a fixed 30% protein share cuts protein too, precisely when the need for it rises. Anchoring to bodyweight keeps the amount stable while the deficit changes.
Is there a minimum fat intake?
Yes. Fat is required for hormone production and for absorbing vitamins A, D, E and K, and intakes below roughly 0.5 to 0.6 g per kg become a problem over time. That floor is applied here even if the percentage split would go lower.
Do carbohydrates matter for weight loss?
Total calories determine weight change; carbohydrate quantity mostly determines how training feels. Low-carbohydrate diets often produce fast early losses because each gram of stored glycogen holds several grams of water — that is a change in water, not fat.
Does alcohol count?
It carries 7 calories per gram and fits into none of the three groups. It is not tracked here, but it displaces the calories available for food, which is the practical reason it complicates a deficit.

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