Macro Calculator: Your Protein, Carbs and Fat in Grams
Work out exactly how many grams of protein, carbs and fat to eat each day for your goal, built on your TDEE and split into meals.
What are macros?
Macros, short for macronutrients, are the three nutrients that supply almost all of your calories: protein, carbohydrates and fat. Hitting your calorie target controls your weight; getting your macros right decides how much of that weight is fat or muscle, and how full and energetic you feel.
Protein
Builds and repairs muscle, keeps you full longest and costs the most energy to digest. Found in meat, fish, eggs, dairy, tofu and beans.
Carbohydrates
Your body’s preferred fuel for hard training and the brain. Best from whole grains, potatoes, fruit, vegetables and legumes.
Fat
Needed for hormones and vitamin absorption. Calorie-dense, so portions add up quickly. Olive oil, nuts, seeds, avocado and oily fish.
How this macro calculator works
Many macro calculators just split your calories by fixed percentages. That gives a 120 lb woman and a 250 lb man the same protein ratio, which rarely makes sense. We set protein from your body first, then share out the rest.
If your BMI is above 27, protein is based on a healthy reference weight for your height instead of your full weight, so the target stays realistic. Calories come from the same Mifflin-St Jeor equation as our TDEE calculator.
Best macros for your goal
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fat loss | TDEE − 500 | 2.0 g/kg (0.9 g/lb) | 25–40% | The rest |
| Maintenance | TDEE | 1.6–1.8 g/kg (0.7–0.8 g/lb) | 25–35% | The rest |
| Muscle gain | TDEE + 250–300 | 1.6–2.0 g/kg (0.7–0.9 g/lb) | 20–30% | The rest |
About 30% fat. Works for most people and is the easiest to stick to.
40% fat. Good if you feel fuller on fat and prefer fewer starchy foods.
20% fat. Best for endurance sports and heavy, frequent training.
Want to follow keto? Use our keto calculator, which caps net carbs instead.
Macro calculation example
- CaloriesBMR 1,805 × 1.375 = TDEE 2,482, minus 500= 1,982 kcal
- Protein85 kg × 2.0 g= 170 g (680 kcal)
- Fat (balanced, 30%)1,982 × 0.30 ÷ 9= 66 g (595 kcal)
- Carbs(1,982 − 680 − 595) ÷ 4= 177 g
How to hit your macros without stress
Build each meal around a palm-sized or bigger protein portion. Our protein calculator shows easy food swaps.
Within 10 to 15 grams either way is fine. Total calories and protein matter most.
Weigh foods at home at first. After a while you will estimate portions well without it.
Cooking oil, butter, dressings and nut butters are the most common reason people go over their fat target.
Easy sources of each macro
Protein
- Chicken breast, turkey, lean beef
- Fish, tuna, prawns
- Eggs, Greek yogurt, cottage cheese
- Tofu, tempeh, lentils
Carbs and fat
- Oats, rice, potatoes, wholegrain bread
- Fruit and vegetables
- Olive oil, avocado
- Nuts, seeds, oily fish
Macro calculator FAQs
What macros should I eat to lose weight?
Eat about 500 calories below your TDEE, with high protein (around 2 g per kg of body weight), 25–40% of calories from fat and the rest from carbs. Protein is the most important number to hit while losing fat.
Do macros matter more than calories?
No. Calories decide whether you lose or gain weight. Macros fine-tune the result, mainly by protecting muscle and controlling hunger.
Is 40/30/30 a good macro split?
A 40% carb, 30% protein, 30% fat split is a sensible, balanced option for many people. Our calculator sets protein from your body weight instead, which is more accurate for very light or heavy people.
How do I calculate my macros by hand?
Find your calorie target, multiply your weight in kg by 1.6–2.2 for protein grams, multiply calories by 0.25–0.35 and divide by 9 for fat grams, then divide the remaining calories by 4 for carb grams.
Should I change my macros on rest days?
You can eat a few more carbs on hard training days and fewer on rest days, but keeping protein and weekly calories steady matters far more than daily cycling.