Macros for 80kg — Gain weight
Daily protein, carb, and fat targets for a 80kg person aiming to gain weight.
Different stats or goal? Use the full macro calculator for your exact numbers.
About this macro calculator
Macronutrients — protein, carbohydrates, and fat — are the three sources of dietary calories, and how you split them can matter as much as the total number of calories you eat. This calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin–St Jeor BMR formula and your activity level, then adjusts that number based on your goal: maintaining, losing, or gaining weight.
From your target calories, it splits macros using a balanced ratio of 30% protein, 40% carbohydrates, and 30% fat — a common general-fitness starting point that supports muscle maintenance, provides steady energy, and keeps fat intake at a healthy level. Protein and carbohydrates each provide about 4 calories per gram, while fat provides about 9 calories per gram, and those conversion factors are what turn each percentage into a gram target.
For weight loss, this calculator applies the same 500-calorie daily deficit used across our other calorie-based tools, which typically produces around 0.5 kg (about 1 lb) of fat loss per week. For weight gain, it applies a 500-calorie surplus to support gradual muscle and weight gain. Maintaining simply uses your TDEE as-is.
A 30/40/30 split works well as a general default, but individual needs vary. Athletes and people focused on strength training often benefit from higher protein intake, while endurance athletes may want more carbohydrates. Use this calculator as a starting point and adjust the ratios to fit your training style, food preferences, and how your body responds over time.
This tool provides general estimates for educational purposes only and is not a substitute for personalized advice from a doctor or registered dietitian — especially if you have a medical condition, an eating disorder history, or specific performance or medical nutrition needs.
Macro calculator questions
How your protein, carb, and fat targets are calculated.
What are macros?
Macros (macronutrients) are the three sources of dietary calories: protein, carbohydrates, and fat. Protein and carbs each provide about 4 calories per gram, while fat provides about 9 calories per gram.
How does this calculator split my macros?
It uses a balanced default split of 30% of calories from protein, 40% from carbohydrates, and 30% from fat — a common general-fitness starting point — then converts each percentage into grams using standard calorie-per-gram values.
How is my calorie target calculated before splitting macros?
This calculator first estimates your BMR with the Mifflin–St Jeor equation and multiplies it by your activity level to get your TDEE (maintenance calories). If your goal is to lose weight, it subtracts 500 calories; if your goal is to gain weight, it adds 500 calories.
Should everyone use a 30/40/30 macro split?
No — it's a reasonable general-purpose default, but athletes, bodybuilders, and people with specific medical or performance goals often use different ratios, such as higher protein for strength training or higher carbs for endurance sports.
How much protein do I need?
This calculator's default gives you 30% of your calories from protein. Many active adults do well with roughly 1.6–2.2 grams of protein per kilogram of body weight, which may be higher or lower than the 30% default depending on your weight and goals.
Why do carbs and protein have fewer calories per gram than fat?
This is simply the energy density of each macronutrient: protein and carbohydrates provide about 4 calories per gram, while fat provides about 9 calories per gram — more than double, gram for gram.
Will eating my exact macros guarantee results?
No. Macro targets are a useful guide, but factors like total calorie intake, food quality, sleep, training, and consistency over weeks and months matter just as much as hitting exact gram targets every day.
Is this macro calculator medical advice?
No. It provides general estimates for educational purposes only. Talk to a doctor or registered dietitian before making significant changes to your diet, especially if you have a medical condition.