How to use the macro calculator
- Enter your sex, age, height and weight.
- Choose your activity level — be honest; most people overestimate it.
- Pick a goal: lose weight, maintain or build muscle.
- Pick a diet style to set how your calories are split between protein, carbs and fat.
How your macros are calculated
First the calculator estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your total daily energy expenditure (TDEE). Your goal adjusts that number, and the diet style splits it into macronutrients:
Protein and carbohydrates provide 4 calories per gram; fat provides 9 calories per gram.
Example
A 30-year-old man who is 175 cm tall, weighs 70 kg and exercises 3–5 days a week burns about 2,556 kcal a day. On a balanced 30/40/30 split, that is about 192 g of protein, 256 g of carbs and 85 g of fat.
Which macro split should I choose?
| Diet style | Protein / Carbs / Fat | Good for |
|---|---|---|
| Balanced | 30 / 40 / 30 | Most people; easy to stick to |
| High protein | 40 / 35 / 25 | Fat loss while keeping muscle |
| Low carb | 35 / 25 / 40 | People who prefer fewer starches |
| Low fat | 25 / 55 / 20 | Endurance athletes, high-carb eaters |
| Keto | 25 / 5 / 70 | Ketogenic diets (under ~50 g carbs a day) |
The best split is one you can follow consistently. For weight change, total calories matter most; for body composition, getting enough protein matters most.
How much protein do I need?
The basic recommendation for adults is 0.8 g of protein per kilogram of body weight per day. People who train regularly or are losing weight and want to keep muscle often aim for 1.6–2.2 g/kg (about 0.7–1 g per pound). The result above shows your protein per unit of body weight so you can check it.
Tips for hitting your macros
- Build each meal around a protein source, then add carbs and fats.
- Track for a week or two with a food app to learn portion sizes.
- Re-run the calculator after every 5 kg (10 lb) of weight change.
Frequently asked questions
How do I calculate my macros?
Estimate your daily calories, then multiply by the percentage for each macro and divide by 4 for protein and carbs or by 9 for fat. 2,000 kcal at 30% protein is 600 kcal ÷ 4 = 150 g of protein.
What is the best macro ratio for weight loss?
A calorie deficit drives weight loss; the ratio matters less. A higher-protein split, such as 40% protein, helps you feel full and preserve muscle while losing fat.
How many grams of protein should I eat a day?
At least 0.8 g per kilogram of body weight for general health, and 1.6 to 2.2 g/kg if you strength train or want to keep muscle while dieting.
Are macros or calories more important?
Calories determine whether you gain or lose weight. Macros affect how you feel, your performance and how much of the weight you lose is fat versus muscle.
How many carbs can I eat on keto?
Most ketogenic diets keep net carbohydrates under about 20 to 50 grams a day, which is roughly 5% to 10% of calories.
This calculator provides general information only and is not a substitute for professional medical advice, diagnosis or treatment. Always consult a doctor or other qualified health provider about your individual situation.
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