Stop guessing how much protein, carbs, and fat you need. Get your exact macro targets calculated for your body, your goal, and your lifestyle — with a sample meal plan that hits those numbers.
| Macro | Grams/Day | Calories | % of Total |
|---|---|---|---|
| Protein | 155g | 620 kcal | 35% |
| Carbs | 190g | 760 kcal | 43% |
| Fat | 43g | 390 kcal | 22% |
| Total | — | 1,770 kcal | 100% |
Your blueprint is calculated from your actual BMR, TDEE, and goal — not a generic recommendation.
Your macro split depends on your primary goal. Here's what the research supports:
| Goal | Protein | Carbs | Fat | Calorie Target |
|---|---|---|---|---|
| Fat Loss | 1.6-2.4g per kg bodyweight (35-40%) | Remaining calories (30-40%) | 20-30% of total | TDEE minus 20-25% |
| Muscle Gain | 1.6-2.2g per kg (25-30%) | Remaining calories (45-55%) | 20-30% of total | TDEE plus 5-10% |
| Maintenance | 1.2-1.8g per kg (20-25%) | Remaining calories (40-50%) | 25-35% of total | At TDEE exactly |
| Body Recomp | 1.8-2.4g per kg (35-40%) | Remaining calories (30-40%) | 20-30% of total | TDEE minus 0-10% |
Protein is the anchor. Regardless of your goal, protein should be set first based on your bodyweight — not a percentage. The percentage is just what it ends up being. Protein preserves muscle during fat loss, builds muscle during a surplus, and keeps you full (it's the most satiating macronutrient). A 2018 meta-analysis in the British Journal of Sports Medicine found that 1.6g/kg was the sweet spot for muscle gain — going higher had diminishing returns, but going lower left gains on the table.
Carbs and fat can be flexed. Once protein is set, how you split the remaining calories between carbs and fat depends on personal preference, training style, and how your body responds. Endurance athletes and people who train hard 5-6 days a week generally do better with higher carbs. Sedentary people or those who feel sluggish on high-carb diets often prefer more fat.
Every diet works through a calorie deficit. The macro split just determines how sustainable it is for you. Here's how the common approaches compare for a 2,000-calorie diet:
| Diet Style | Protein | Carbs | Fat | Best For | Watch Out For |
|---|---|---|---|---|---|
| Balanced | 150g (30%) | 225g (45%) | 55g (25%) | Most people, general health | Easy to undereat protein |
| High Protein | 200g (40%) | 175g (35%) | 55g (25%) | Fat loss, muscle preservation | Can be expensive, hard to sustain |
| Low Carb | 175g (35%) | 100g (20%) | 100g (45%) | Insulin resistance, appetite control | Training performance may drop initially |
| Keto | 150g (30%) | 25g (5%) | 144g (65%) | Epilepsy, some neurological conditions | Hard to sustain, electrolyte issues |
I've tried all four. Balanced and high-protein were the most sustainable. Low-carb worked for appetite control but my gym performance dropped for 3 weeks. Keto made me lose 4kg of water weight in the first week (which felt great) but I couldn't stick with it past a month — missing carbs at social events was harder than I expected. The best diet is the one you can follow for years, not weeks.
Your first macro calculation is a starting point — not a final answer. Here's the adjustment protocol I use:
Fat loss goal:
Muscle gain goal:
No calculator? Here are the back-of-the-napkin formulas:
Step 1 — Protein (grams per day): Your bodyweight in kg × 2.0 for fat loss, × 1.8 for muscle gain, × 1.6 for maintenance. Example: 70kg × 2.0 = 140g protein.
Step 2 — Total calories: For fat loss: bodyweight in lbs × 10-12. For maintenance: × 14-15. For muscle gain: × 16-18. Example: 154 lbs × 12 = ~1,850 calories.
Step 3 — Fat (grams per day): Bodyweight in kg × 0.8 minimum (never go below 0.6g/kg — your hormones need fat). For a 70kg person: 70 × 0.8 = 56g fat. That's 504 calories from fat.
Step 4 — Carbs (grams per day): Remaining calories divided by 4. Example: 1,850 total - 560 (protein) - 504 (fat) = 786 calories from carbs / 4 = 197g carbs.
These are estimates. The Blueprint uses the Mifflin-St Jeor equation (validated as the most accurate BMR formula for the general population) plus your activity multiplier — which gives you a more precise starting point.
Free calculators give you numbers and stop there. The Blueprint gives you a complete eating system — meal timing, food sources, sample meals, eating out strategies, and tracking shortcuts. It turns numbers into action.
The food source guide includes vegetarian, vegan, dairy-free, and gluten-free options for every macro category. The meal plan has substitution notes.
Instant download after purchase. Fill in 5 numbers (weight, height, age, gender, goal), and your personalized PDF is generated immediately.
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