Reference table, 42 figures
Macros by calories and bodyweight
This table shows the daily protein target for each combination of calorie intake (1,600–3,000 kcal) and bodyweight (55–105 kg). For example, an 85 kg person eating 2,400 kcal should aim for about 153 g protein — the CSV adds the carb and fat split for every cell.
Every value below is computed live from the Macro calculator engine. Read the methodology for the protein-per-kg basis, how to count macros, or how protein targets cross-check across tools.
Macros grid: calories rows × bodyweight columns
Daily protein target (g). Rows: calories (kcal). Columns: bodyweight (kg).
| kcal \ kg | 55 | 65 | 75 | 85 | 95 | 105 |
|---|---|---|---|---|---|---|
| 1,600 | 99.0 | 117.0 | 135.0 | 153.0 | 171.0 | 189.0 |
| 1,800 | 99.0 | 117.0 | 135.0 | 153.0 | 171.0 | 189.0 |
| 2,000 | 99.0 | 117.0 | 135.0 | 153.0 | 171.0 | 189.0 |
| 2,400 | 99.0 | 117.0 | 135.0 | 153.0 | 171.0 | 189.0 |
| 2,600 | 99.0 | 117.0 | 135.0 | 153.0 | 171.0 | 189.0 |
| 2,800 | 99.0 | 117.0 | 135.0 | 153.0 | 171.0 | 189.0 |
| 3,000 | 99.0 | 117.0 | 135.0 | 153.0 | 171.0 | 189.0 |
Cells are the daily protein target in grams (scaled to bodyweight). Protein depends on bodyweight, not calories; carbohydrate fills the remaining energy and fat is set as a share of intake — both are in the CSV.
How the table is made
- Engine
- Macro Calculator (macro-calculator)
- Source
- Computed live from /engines/macro-calculator.js
- Rows
- Calories: 1,600, 1,800, 2,000, 2,400, 2,600, 2,800, 3,000 kcal
- Columns
- Bodyweight: 55, 65, 75, 85, 95, 105 kg
- Size
- 7 × 6 = 42 cells
- Each figure
- protein target (g/day)
- CSV columns
- protein, carbohydrate and fat grams per cell
- Grid last changed
- , recomputed on every build
The engine is deterministic, with no clock and no randomness, so each cell reproduces exactly on every build. The full grid is embedded as machine-readable JSON and recomputed by our CI gate against a fresh engine run; the table and CSV are rendered from those same outputs, never hand-entered.