How many grams of protein, carbs and fat do you need at 65 or 80 kg?
Find out in seconds how many grams of protein, carbs and fat to eat per day. We start from your calorie target (Mifflin-St Jeor formula) and split it by your goal and chosen diet style: balanced, high protein, low carb, keto or high carb.
Sex
Goal
Diet style
Estimate based on the Mifflin-St Jeor formula. Guidance, not medical advice.
You have your target. Now the hard part
Hitting it daily. Photograph your plate and the app subtracts it from your target — no weighing, no searching.
Next time you sit down to eat, photograph the plate before the first bite. That is the whole method.
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How are your macros calculated?
First we work out your calorie target: basal metabolic rate (BMR) with Mifflin-St Jeor, multiplied by your activity level for total expenditure (TDEE), then adjusted for your goal. Only then do we split it. Protein is set by body weight rather than as a percentage, because that is what the evidence supports: 1.6-2.2 g/kg while you train or cut, less at maintenance. Fat gets 25% of calories, with a floor around 0.6 g/kg — going lower for long stretches affects hormones. Carbohydrates take whatever is left, and that is deliberate: they are the macro with the most room to move, so they absorb the arithmetic instead of squeezing protein.
Your macros in grams, by goal (two examples)
Grams a day of protein, carbs and fat for a 65 kg, 1.65 m woman and an 80 kg, 1.78 m man, both 30 and training 3 to 5 days a week. Notice that protein does not change with the goal: it is set per kilo of body weight, and what moves with calories is mostly carbohydrate.
| Profile and goal | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Woman 65 kg · lose fat | 1624 | 117 g (29 %) | 188 g (46 %) | 45 g (25 %) |
| Woman 65 kg · maintain | 2124 | 117 g (22 %) | 281 g (53 %) | 59 g (25 %) |
| Woman 65 kg · build muscle | 2399 | 117 g (20 %) | 332 g (55 %) | 67 g (25 %) |
| Man 80 kg · lose fat | 2240 | 144 g (26 %) | 277 g (49 %) | 62 g (25 %) |
| Man 80 kg · maintain | 2740 | 144 g (21 %) | 370 g (54 %) | 76 g (25 %) |
| Man 80 kg · build muscle | 3015 | 144 g (19 %) | 421 g (56 %) | 84 g (25 %) |
Computed with the same function as the calculator, balanced split: calories from Mifflin-St Jeor × 1.55 (−500 kcal to lose, +275 to gain), protein at 1.8 g per kilo, fat at 25 % of energy and carbs with the rest. It stays within the Institute of Medicine acceptable ranges (AMDR). These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
How many grams of each macro do I need at 65 or 80 kg?
With the balanced split and training 3 to 5 days: a 65 kg woman who wants to lose fat needs about 117 g of protein, 188 g of carbs and 45 g of fat (1,624 kcal); to maintain, 117, 281 and 59 g. An 80 kg man in a deficit, 144, 277 and 62 g (2,240 kcal). Protein does not change with the goal; what moves is mostly carbohydrate.
What does a 60 25 15 macro split mean?
Read as 60% carbs, 25% protein and 15% fat, on 2,000 kcal it is 300 g of carbs, 125 g of protein and 33 g of fat (4 kcal per gram of carbohydrate or protein, 9 per gram of fat). Note that 15% fat sits below the 20% minimum of the Institute of Medicine acceptable range.
What is the best macro split for fat loss?
There is no single right answer, but for fat loss it pays to protect protein first (it preserves muscle and keeps you full), keep fat at a sane minimum, and let carbs fill the rest. The split matters far less than hitting your calories and your protein consistently.
What macros does keto use?
Keto is very low carbohydrate (here 30 g a day or less), moderate protein and very high fat, which becomes the main fuel. It works for some people because it is easy to stay full, not because of anything magic about ketosis.
Do I have to weigh everything to hit my macros?
No. A margin of 10-15 g a day on each macro is perfectly fine — consistency across the week beats precision on any single day. Weighing for a couple of weeks does teach you what a portion actually looks like, which is the real benefit.
Keep reading
- How to calculate your macros →
- Protein, carbs and fats explained →
- How much protein do you need →
- How many calories should I eat a day →
- Caloric deficit for beginners →
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