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

Por Objetivo

Perda de gordura: 40% proteína, 30% carbs, 30% gordura. Ganho de massa: 30% proteína, 45% carbs, 25% gordura. Manutenção: 25-30P/45-50C/25-30G. A proteína é o macro mais importante para composição corporal — mire 1,6-2,2 g por kg de peso.

Gramas vs Porcentagens

Gramas absolutas de proteína importam mais que porcentagem. Um homem de 80 kg precisa de 128-176 g de proteína por dia independentemente das calorias totais. Carbs e gordura são mais flexíveis.

⚡ 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

Quanta proteína por dia?▾

1,6-2,2 g por kg. Homem 80 kg: 128-176 g/dia. Mais proteína não é nocivo (até 3 g/kg) mas benefícios são mínimos além de 2,2.

A fonte de caloria importa?▾

Sim. 2.000 calorias de frango, arroz e legumes produzem resultado corporal muito diferente de 2.000 de pizza e refrigerante.

✓ 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 →