Macro Calculator
Find out how many grams of protein, carbs and fat to eat each day for your goal, and how much that is per meal.
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Fill in your details and press Calculate.
How the macro calculator works
First the calculator works out your daily calories: your resting calories with the Mifflin-St Jeor equation, multiplied by your activity level, then adjusted for your goal (−500 kcal to lose weight, +300 kcal to build muscle). The calorie calculator explains that part step by step. Those calories are then split into protein, carbs and fat.
Recommended split
The default split starts from what your body needs most and fills the rest with energy:
- Protein by body weight: 2 g/kg when losing weight (to keep muscle), 1.6 g/kg when maintaining and 1.8 g/kg when building muscle.
- Fat: 30% of calories, inside the recommended 20 to 35% range.
- Carbs: all remaining calories, to fuel training and daily activity.
Other splits
- Balanced: 30% protein · 40% carbs · 30% fat
- Low carb: 35% protein · 25% carbs · 40% fat
- High protein: 40% protein · 30% carbs · 30% fat
Grams come from calories using 4 kcal per gram of protein and carbs and 9 kcal per gram of fat.
Example: a 30-year-old man, 180 cm and 80 kg, moderately active, who wants to lose weight eats about 2,259 kcal a day. With the Recommended split that is 160 g of protein, 236 g of carbs and 75 g of fat.
Frequently asked questions
What are macros? +
Macros (macronutrients) are the three nutrients that give you calories: protein and carbohydrates have 4 calories per gram, fat has 9. Counting macros means tracking grams of each instead of only total calories, so you also control what those calories are made of.
Which macro split is best? +
For most people the Recommended split works best: protein set by your body weight, about 30% of calories from fat and the rest from carbs. Low carb and high protein splits can work just as well if you prefer eating that way. Total calories and protein matter far more than the exact carb to fat ratio.
How much protein do I need? +
Active people do well with 1.6 to 2.2 g of protein per kg of body weight (0.7 to 1 g per lb), especially while losing fat or building muscle. The Recommended split uses 2.0 g/kg when losing weight, 1.6 g/kg when maintaining and 1.8 g/kg when building muscle.
Is low carb better for losing fat? +
Not when calories and protein are the same. Studies comparing low carb and low fat diets find similar fat loss. Pick the split you can stick to; that is what decides your results.
Do I need to hit my macros exactly? +
No. Staying within about 10 g of your carbs and fat and close to your protein target is plenty. Getting your calories and protein right over the week matters more than perfect days.
How should I split macros between meals? +
Spreading protein evenly over 3 or 4 meals (about 25 to 50 g each) supports muscle growth better than eating most of it at once. Carbs and fat can be split however suits your day; many people eat more carbs around workouts.
This calculator gives general estimates for healthy adults, not medical advice. It is not suitable during pregnancy or breastfeeding, for children, or if you have a medical condition or a history of eating disorders. Talk to your doctor or a registered dietitian before making big changes to your diet.
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