How much protein you actually need
Research on resistance-trained people in a deficit clusters around 0.7–1.0 g per pound of body weight. Going higher rarely hurts but rarely helps either; going much lower during a cut is the fastest way to lose muscle alongside fat.
- • Set fat no lower than about 0.3 g per pound to protect hormone production.
- • Spread protein across 3–5 feedings of 25–45 g each.
- • In a bulk, carbs are the lever for training performance, not fat.
FAQ
What is the best macro ratio?
There is no universal ratio. Set protein by body weight, keep fat at 20–35% of calories for hormone health, and let carbohydrate fill the rest based on training demand and preference.
Do macros matter more than calories?
Calories drive weight change; macros drive body composition and how you feel. Get calories right first, then tune macros.
Should I track fiber too?
Yes — about 14 g per 1,000 calories is the standard recommendation, which this calculator shows alongside your macros.
How this calculator is built
Independently maintained
Written by Sam Doshi and the RevenueLab editorial team. We don't sell the data feeds this tool is built on.
Sourced from primary data
Benchmarks come from public AdSense / Stripe / IRS disclosures and reader-submitted data — never third-party "$X per view" claims. Full methodology.
Last editorial review
Reviewed on a rolling quarterly cycle. Dated reviews are published on the methodology record for each calculator.
Editorial standards
See our editorial policy and disclaimer. Results are estimates, not advice.