CalabiCALABI
Precision Macro Partitioning

Protein & Macro Target Calculator

Calculate your ideal daily protein, carbohydrate, and fat targets based on your body weight, fitness goal, and preferred dietary split.

1. Calorie Target & Bodyweight

2. Protein Anchor Target (g/kg)

Recommended for FAT LOSS:

2 – 2.4 g/kg bodyweight. Higher protein preserves lean mass in deficit and boosts thermic effect of food.

Protein Multiplier:2.2 g/kg (~1 g/lb)

3. Dietary Macro Preset

Meal Frequency Breakdown

4 meals / day
Daily Macronutrient Plan2.2 g/kg Target
165g/day

Protein Target (660 kcal • 30%)

Protein/kgOptimal
2.2 g/kg
Protein/lb
1 g/lb
Fat/kg
1 g/kg
Total Calories
2200 kcal

Protein

660 kcal

165g

30%

Carbohydrates

898 kcal

225g

41%

Fats

642 kcal

71g

29%

Per Meal Target (4 meals/day):
41.3g P56.3g C17.8g F
Sync Macro Plan to Calabi

Understanding the Science

Validated equations and physiological evidence

Macronutrient distribution governs body composition changes beyond calorie intake alone. Utilizing the Atwater System, total caloric budget is partitioned into Protein (4 kcal/g), Carbohydrates (4 kcal/g), and Dietary Fats (9 kcal/g).

Protein (4 kcal/g)

Targeted at 1.6–2.4 g/kg depending on training volume and fat loss deficit intensity.

Carbs (4 kcal/g)

Primary substrate for muscle glycogen replenishment and high-intensity workout performance.

Fats (9 kcal/g)

Essential for lipid hormone synthesis (testosterone, estrogen) and fat-soluble vitamin absorption.

Frequently Asked Questions

Answers to common calculation and nutrition questions

Protein provides essential amino acids required for muscle protein synthesis (MPS), tissue repair, hormone production, and immune function. In a caloric deficit, higher protein intake (2.0–2.4 g/kg) prevents lean tissue breakdown and enhances satiety.
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