Macro Calculator
Find your daily calories and how much protein, carbs and fat to eat for your goal.
Estimates only. People with medical conditions, or who are pregnant, should get advice from a doctor or registered dietitian.
How to use the macro calculator
"Macros" (short for macronutrients) are the three nutrients that give your body energy: protein, carbohydrates and fat. This calculator works out how many calories you need each day, then splits them into grams of each macro based on your goal and preferred eating style.
- Choose your units and sex, then enter your age, height and weight.
- Pick the activity level that matches a typical week.
- Choose your goal: lose weight, maintain, or build muscle.
- Choose an eating style and how many meals you eat per day.
You'll see your daily calories, grams of protein, carbs and fat, and how much of each to aim for per meal.
How your macros are calculated
Step 1: Daily calories
The calculator estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by your activity level. For weight loss it subtracts about 500 calories a day, and for muscle gain it adds about 300. For more on this step, see the calorie calculator.
Step 2: Turning calories into grams
Each macro provides a different amount of energy:
Example: 2,633 calories a day with a balanced split (30% protein, 40% carbs, 30% fat).
- Protein: 2,633 × 0.30 ÷ 4 ≈ 197 g
- Carbs: 2,633 × 0.40 ÷ 4 ≈ 263 g
- Fat: 2,633 × 0.30 ÷ 9 ≈ 88 g
What each macro does
- Protein builds and repairs muscle and other tissues, and helps you feel full. Good sources include eggs, chicken, fish, dairy, lentils, beans, tofu and paneer.
- Carbohydrates are your body's main fuel, especially for exercise and your brain. Choose mostly whole grains, fruit, vegetables and legumes.
- Fat supports hormones and helps you absorb vitamins A, D, E and K. Focus on nuts, seeds, olive oil, avocado and oily fish.
Choosing an eating style
| Style | Protein | Carbs | Fat | Good for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | Most people, general health |
| High protein | 40% | 35% | 25% | Fat loss while keeping muscle |
| Lower carb | 35% | 25% | 40% | People who prefer fewer carbs |
| Higher carb | 25% | 55% | 20% | Endurance athletes, very active people |
For reference, the US National Academies suggest healthy adults get about 10–35% of calories from protein, 45–65% from carbohydrates and 20–35% from fat. Some of the styles above sit outside those ranges, which can suit certain goals, but the best plan is one you can follow comfortably for the long term.
How much protein do you need?
The basic recommended intake for adults is about 0.8 g of protein per kg of body weight. People who exercise regularly or are trying to build muscle often benefit from more, commonly around 1.2 to 2.0 g per kg. The calculator shows your protein per kg so you can check it falls in a sensible range.
Tips for hitting your macros
- Start with protein. Build each meal around a protein source, then add carbs and fats.
- Spread protein through the day. Dividing it across meals, as the calculator shows, is easier than eating it all at once.
- Don't chase perfection. Being within about 5–10 g of each target is plenty for most people.
- Track for a week or two with a food app to learn portion sizes, then rely on habits.
- Adjust based on results. If your weight isn't changing as planned after 2–3 weeks, adjust your calories by 100–200 a day.
Macro targets are a general guide. If you have diabetes, kidney disease or another medical condition, or you're pregnant, talk to a doctor or registered dietitian before changing your diet.
Frequently asked questions
How do I calculate my macros?
First estimate your daily calories from your BMR and activity level. Then split those calories by percentage and divide by 4 for protein and carbs, and by 9 for fat, to get grams. The calculator does all of this for you.
What is the best macro split for weight loss?
A moderate calorie deficit matters most. Many people find a higher-protein split helps them feel full and keep muscle while losing fat, but the best split is one you can stick with.
How much protein should I eat to build muscle?
Many guidelines suggest around 1.6 to 2.0 g of protein per kg of body weight per day for people doing regular strength training, alongside enough total calories.
Do I need to count macros to lose weight?
No. Weight loss mainly depends on eating fewer calories than you burn. Counting macros can help with food quality and feeling full, but it's optional.
Should I hit my macros exactly every day?
No. Being roughly on target most days is what counts. Small day-to-day differences make little difference over a week.