Macros: Calculating Protein, Carbs and Fat From Body Weight

• Protein: 4 kcal/g
• Carbohydrate: 4 kcal/g
• Fat: 9 kcal/g

Fat carries more than twice the energy per gram, so "a little less oil" moves total calories more than most people expect. Alcohol is about 7 kcal/g but is not a nutrient — leave it out of daily targets.

2,000 kcal at 30% protein / 40% carbs / 30% fat:

• Protein 2000×0.3÷4 = 150 g
• Carbs 2000×0.4÷4 = 200 g
• Fat 2000×0.3÷9 ≈ 67 g

A useful starting point, but it ignores body weight — a 70 kg and a 100 kg person would both get 150 g of protein, which makes little sense.

70 kg at 2,000 kcal:

1. Protein at 1.6–2.0 g/kg → 112–140 g; take 126 g = 126×4 = 504 kcal
2. Fat at least 20% of calories → 2000×0.2÷9 ≈ 44 g; take 60 g = 540 kcal
3. Carbs fill the gap → (2000 − 504 − 540) ÷ 4 = 239 g

Result: 126 g protein, 60 g fat, 239 g carbs = 2,000 kcal. Raise protein in a cut, raise carbs for endurance work, and always keep the fat floor.

You do not need a new macro split every day. Keep protein and fat roughly stable and shift carbs around training — more before and after sessions, less on rest days, with a similar weekly total.

That supports recovery and performance without the "I did not train so I should not eat" swing. Track two to four weeks of weight trend and adjust from there.

• Watching protein but not total calories: hitting the protein target while overshooting energy still stalls fat loss.
• Pushing fat too low: below ~20% of calories long term can affect hormones and fat-soluble vitamin absorption.
• Confusing net carbs with total carbs: labels treat fibre and sugar alcohols differently; also aim for 25–30 g of fibre daily.

With kidney or liver disease, or during pregnancy and lactation, consult a clinician or registered dietitian rather than applying these numbers.