Health

Calculate Your Daily Macros

Built by Kevin Glover · @gloverbuilds · Verified formula

Get your optimal protein, carb, and fat targets based on your TDEE and fitness goal. Lose fat, build muscle, or maintain.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

Why Macros Matter More Than Calories Alone
Optimal Protein Intake
Adjusting Carbs and Fat

Nach Ziel

Fettabbau: 40P/30K/30F. Muskelaufbau: 30P/45K/25F. Erhaltung: 25P/50K/25F. Protein ist der wichtigste Makro — mindestens 1,6-2,2 g pro kg Körpergewicht anstreben.

Gramm vs. Prozent

Absolute Proteinmenge ist wichtiger als der Prozentsatz. Ein Mann mit 80 kg braucht 128-176 g Protein täglich unabhängig von den Gesamtkalorien.

⚡ CalcWolf Insight

A landmark 2016 study in the American Journal of Clinical Nutrition found that participants eating 1.1g protein per pound during a calorie deficit gained muscle while losing fat — a feat previously thought impossible without performance-enhancing drugs.

Frequently asked questions

Wie viel Protein pro Tag?▾

1,6-2,2 g/kg. 80 kg = 128-176 g/Tag.

Muss ich Makros zählen?▾

Nicht zwingend. Für spezifische Ziele: ja. Für allgemeine Gesundheit: ausreichend Protein und vernünftige Kalorien reichen.

✓ Math logic verified against primary sources → See our verification process

Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →