Macros by Body Weight: Protein, Carb and Fat Targets Chart

If you want a quick reference instead of a formula, this is it: a chart of daily macro targets by bodyweight, for three common goals. It's built on the same evidence-based rules coaches use — protein and fat scaled to your weight, carbs filling the rest. Use it as a starting point, then personalise it with the calculator for your exact calories and activity.

How the chart is built

The targets below set protein at ~2.0g/kg (fat loss) or ~1.8g/kg (maintenance/gain), fat at ~0.9g/kg, and carbs filling the remaining calories for each goal's typical calorie level. They assume moderate activity — adjust up if you train hard, down if you're sedentary.

Macros by bodyweight — fat loss

Macros by bodyweight — maintenance

Macros by bodyweight — muscle gain

How to use the chart

1. Find your row by bodyweight and your goal.
2. Adjust for activity — add carbs if you train hard or have a physical job; trim them if you're mostly sedentary, since the calorie estimates assume moderate activity.
3. Treat protein as a floor you hit most days; it's the number that protects muscle. Confirm it with the Protein Calculator.
4. Recalculate as you change — every 4–5kg, your weight-based targets and calorie needs shift.

Why grams per kilo, not percentages

A chart like this works because it scales to you. Percentage splits (like 40/30/30) ignore body size, so the same percentage gives a tiny person and a large person wildly different protein. Setting protein and fat per kilogram of bodyweight — then filling the rest with carbs — is more accurate and is exactly how the Macro Calculator and the macro split guide approach it.

The takeaway

Use the chart for a fast, reasonable starting point by bodyweight and goal. But your real calorie needs depend on age, height, and activity the chart can't see, so personalise with the Macro Calculator and adjust from real-world results. For the full method, see how to calculate your macros.