Quick answer
How do I calculate my macros?
Start from your daily calories, then split them between the three macronutrients and divide by their energy: protein and carbs have 4 calories per gram, fat has 9. On 2,000 calories with a balanced 30/35/35 split, that is 150 g protein, 175 g carbs and 78 g fat. Health guidelines from the National Academies put the healthy ranges at 10–35% protein, 45–65% carbs and 20–35% fat; people who train or diet usually do best near the top of the protein range.
On this page
How to use the macro calculator
- Choose metric or imperial, then enter your sex, age, height and weight.
- Pick your activity level and goal. The goal adjusts calories by −20% (lose), 0% or +10% (gain).
- Choose a macro split: balanced, high protein, low carb or keto. Not sure? Balanced or high protein suits most people.
- Press Calculate Macros. You get your daily calories and the grams and percentage for protein, carbs and fat.
- Aim for a range, not an exact number. Within 5 to 10 g of each target counts as a good day.
What are macronutrients?
Macronutrients, or “macros”, are the three nutrients your body needs in large amounts: protein, carbohydrate and fat. Calories tell you how much you are eating; macros tell you what those calories are made of. Two diets with the same calories can change your body differently depending on the split.
Protein: 4 kcal/g
Builds and repairs muscle, keeps you full, and protects lean mass in a calorie deficit. The most important macro to hit.
Carbohydrate: 4 kcal/g
Your body’s preferred fuel for high-intensity training and the brain. The macro that flexes most with activity and diet style.
Fat: 9 kcal/g
Needed for hormones and absorbing vitamins A, D, E and K. Calorie-dense, so portions matter even with healthy fats.
Alcohol: 7 kcal/g
Not a macronutrient your body needs, but it still counts. Most trackers fit it into carb or fat grams.
How the macro calculator works
- Calories. Your resting burn (Mifflin-St Jeor) × your activity factor, then adjusted for your goal: −20% to lose weight, +10% to gain.
- Split. The diet style you choose sets the percentage of calories from protein, carbs and fat.
- Grams. Protein and carb calories are divided by 4, fat calories by 9.
Worked example on 2,000 calories:
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced (30/35/35) | 150 g | 175 g | 78 g |
| High protein (40/30/30) | 200 g | 150 g | 67 g |
| Low carb (40/20/40) | 200 g | 100 g | 89 g |
| Keto (25/5/70) | 125 g | 25 g | 156 g |
Choosing your macro split
| Split | P / C / F | Best suited for |
|---|---|---|
| Balanced | 30 / 35 / 35 | General health, maintenance and steady, sustainable weight loss |
| High protein | 40 / 30 / 30 | Fat loss while keeping muscle; the most filling option |
| Low carb | 40 / 20 / 40 | People who feel fuller with fewer starches, or who prefer fattier foods |
| Keto | 25 / 5 / 70 | Staying in ketosis (under about 50 g carbs a day) |
| Muscle gain | 30 / 45 / 25 | Hard training and bulking, where carbs fuel performance |
There is no single best ratio. In studies that match calories and protein, fat loss is similar across carb and fat balances, so the best split is the one you can follow. Two guardrails help: keep protein at roughly 1.6–2.2 g per kg if you train, and keep fat above about 20% of calories.
Macros by goal
For fat loss
Put protein first. It preserves muscle in a deficit and is the most filling macro, which makes the deficit easier to hold. Then split the remaining calories between carbs and fat to taste. The calorie deficit calculator shows how long your goal will take.
For muscle gain
Eat about 10% above maintenance with protein at 1.6–2.2 g/kg, and let carbs make up most of the rest to fuel training. Gaining much faster than 0.25–0.5% of body weight a week mostly adds fat.
For maintenance and health
Stay within the healthy ranges (10–35% protein, 45–65% carbs, 20–35% fat) and focus on food quality: fibre-rich carbs, lean and plant proteins, and mostly unsaturated fats.
How to hit your macros
- Build each meal around a protein. Chicken, fish, eggs, Greek yogurt, tofu or beans. The other macros are easier to fill in afterwards.
- Plan the day before you eat it. Logging tomorrow’s meals tonight turns macros from a puzzle into a checklist.
- Weigh calorie-dense foods. Oils, nut butters, cheese and grains are where estimates drift the most.
- Repeat meals that work. Most people eat a rotation of 10 to 15 meals; once they fit your macros, tracking gets much easier.
Want a starting point? The carb calculator and protein calculator go deeper on each macro.
Frequently asked questions
What is the best macro ratio for weight loss?
The calorie deficit drives weight loss, so there is no single best ratio. A higher-protein split, around 30 to 40% protein, tends to work well because protein protects muscle and keeps you full. Beyond that, pick the carb and fat balance you can stick to; trials that match calories find low-carb and low-fat diets lose similar amounts of fat.
Do I need to hit my macros exactly?
No. Aim for a range: within 5 to 10 g of each target is a success. Consistency over weeks matters far more than perfection on a single day. If you only track one thing precisely, make it protein.
Should I count vegetables in my macros?
Most people do not need to track non-starchy vegetables such as leafy greens, broccoli and peppers, because they are very low in calories and high in fibre. Do track starchy vegetables like potatoes and corn, and fruit.
What is IIFYM or flexible dieting?
IIFYM (“if it fits your macros”) means eating any foods you like as long as the day adds up to your protein, carb and fat targets. It works because energy balance and protein drive body composition. The catch is food quality: building most of your day from whole foods makes the targets easier to hit and keeps you fuller.
How much protein should my macros include?
If you strength train or are dieting, about 1.6 to 2.2 g per kg of body weight (0.7 to 1 g per lb). Check that the protein grams from your split land in that range; if not, switch to the high-protein split or use the protein calculator and fit carbs and fat around it.
What are the macros for keto?
A typical keto split is about 70% fat, 20 to 25% protein and 5% carbs, which keeps carbs under roughly 20 to 50 g a day. The keto option in the calculator uses 25% protein, 5% carbs and 70% fat.
How often should I recalculate my macros?
Every 3 to 5 kg (5 to 10 lb) of weight change, whenever your activity changes a lot, or if progress stalls for three weeks or more. As you lose weight your maintenance calories fall, so the same targets gradually stop producing a deficit.
Sources
- National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Acceptable Macronutrient Distribution Ranges), 2005.
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 1990.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr, 2017.
- Thomas DT, et al. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the ACSM: nutrition and athletic performance. J Acad Nutr Diet, 2016.
- Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr, 2014.
This calculator gives estimates for healthy adults and is for information only. It is not a diagnosis or a substitute for advice from a doctor or registered dietitian.