Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your calorie goal and diet style
Maintenance calories
Per-Meal Breakdown (3 meals)
How to use:
- • Enter your TDEE (use the TDEE Calculator if you don't know it)
- • Select your goal: cutting, maintaining, or bulking
- • Choose a diet style based on your preferences and how your body responds
- • The macros show grams and calories for each macronutrient per day
- • Track your macros with an app like MyFitnessPal or Cronometer
What are macronutrients, and why track them?
Every calorie you eat comes from one of three macronutrients: protein, carbohydrates, and fat. Unlike vitamins or minerals, these are consumed in large amounts (hence "macro") and are the body's primary sources of energy and structural material.
Protein provides the amino acids needed to build and repair muscle tissue, produce enzymes and hormones, and support immune function. Carbohydrates are the body's preferred fuel source — especially for the brain and high-intensity exercise. Fat is essential for absorbing fat-soluble vitamins (A, D, E, K), producing hormones, and maintaining cell membrane integrity.
"Tracking macros" means logging how many grams of protein, carbs, and fat you eat each day — not just total calories. While total calorie intake ultimately drives weight change, the distribution of those calories across the three macros influences body composition, performance, satiety, and hormonal health. A 2,000 kcal diet split evenly across junk food versus lean protein and vegetables will produce very different results over time.
Disclaimer: these values are estimates for general informational purposes. Consult a registered dietitian or physician before making significant dietary changes.
How macros are calculated from calories
The caloric densities of the three macros are fixed by biochemistry:
- Protein: 4 kcal per gram
- Carbohydrate: 4 kcal per gram
- Fat: 9 kcal per gram
To convert a calorie target into grams, you first decide what percentage (or absolute amount) each macro should contribute, then divide by its caloric density.
An evidence-based starting framework — supported by research on muscle retention, satiety, and metabolic health — is:
- Set protein first: aim for 1.6–2.2 g per kg of body weight. This range is well-supported for preserving lean mass during a calorie deficit and supporting muscle growth during a surplus. Active individuals and those in a cut benefit from the higher end.
- Set a minimum fat floor: at least 0.5 g per kg of body weight (some guidelines suggest 20–35% of total calories). Going below this threshold for extended periods can impair hormone production and fat-soluble vitamin absorption.
- Fill the remainder with carbohydrates: once protein and fat calories are accounted for, subtract them from your total calorie target and divide the remaining calories by 4 to get your carb target in grams. Carbs are flexible — they can be adjusted up or down based on tolerance, training volume, and personal preference.
You can also start with the TDEE calculator to establish your calorie baseline before dialing in macros.
Worked example: 2,000 kcal target for a 70 kg person
Suppose you have calculated a daily target of 2,000 kcal (from the TDEE calculator, adjusted for your goal) and you weigh 70 kg. Here is how to derive macros step by step:
Step 1 — Set protein
Target: 2.0 g/kg (a reasonable mid-range value for someone active or in a slight deficit)
70 kg × 2.0 g = 140 g protein
Calories from protein: 140 g × 4 kcal/g = 560 kcal
Step 2 — Set fat
Target: ~0.86 g/kg, which lands near 27% of total calories — within healthy guidelines
70 kg × 0.86 g ≈ 60 g fat
Calories from fat: 60 g × 9 kcal/g = 540 kcal
Step 3 — Fill remaining calories with carbs
Remaining calories: 2,000 − 560 − 540 = 900 kcal
Carb grams: 900 kcal ÷ 4 kcal/g = 225 g carbohydrate
Adjusting macros for your goal
The "right" macro split is not universal — it shifts depending on what you are trying to achieve. These are flexible starting points, not rigid rules.
Cutting (fat loss)
Prioritise protein at the higher end of the range (2.0–2.4 g/kg). When in a calorie deficit, muscle protein synthesis competes less favourably, so extra dietary protein acts as insurance against muscle loss. Use the calorie deficit calculator to set an appropriate deficit before distributing macros.
Maintenance or slow recomposition
Protein around 1.6–2.0 g/kg is sufficient. Carbs and fat can be balanced according to preference and how your energy levels respond. Many people find higher carbs around training sessions improves performance and recovery.
Bulking (muscle gain)
In a caloric surplus, protein needs are slightly lower — 1.6–2.0 g/kg is adequate. The additional calories above maintenance can come predominantly from carbohydrates to fuel training and replenish glycogen, while fat stays at or slightly above the minimum floor.
Fat, hormones, and satiety
Dietary fat is the precursor for steroid hormones (testosterone, oestrogen, cortisol). Very low-fat diets — below roughly 20% of total calories — are associated with suppressed testosterone and disrupted menstrual cycles. Fat also slows gastric emptying, which prolongs satiety. Do not cut fat below your minimum floor when trying to reduce calories; instead, pull from carbs first.
For a more detailed breakdown of your estimated body composition, visit the body fat calculator.
Tips and common mistakes
- •Chasing perfect ratios over total calories. Macro precision matters less than consistently hitting your calorie target. If you nail the macro split but overshoot calories by 300 kcal every day, the surplus will dominate. Get calories right first, then fine-tune macros.
- •Under-eating protein. Protein is consistently the macro most people underestimate. It is the most satiating macronutrient per calorie, has the highest thermic effect of food (roughly 20–30% of protein calories are spent on digestion), and is irreplaceable for muscle tissue. Prioritise it at every meal.
- •Ignoring fibre. Fibre is technically a carbohydrate but contributes minimally to calories. Aim for 25–38 g of fibre per day. High-fibre foods (vegetables, legumes, whole grains) slow glucose absorption, feed gut bacteria, and keep you full — yet most macro-tracking apps report fibre separately or not at all.
- •Not recalculating after weight change. As body weight changes, so does TDEE — and therefore macro targets. Re-run this calculator (and the TDEE calculator) every 4–6 weeks, or whenever your weight shifts by more than 4–5 kg.
- •Treating macros as a one-size-fits-all solution. Individual responses vary. Some people perform and feel better on higher carbs; others prefer more fat. Use evidence-based starting points as a baseline, track results for 4–6 weeks, and adjust from there.
❓Macro calculator FAQ
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