Macro Calculator
Find your daily protein, carbohydrate, and fat targets based on your calorie goal and body composition objective. This macro calculator works for fat loss, muscle gain, and maintenance — and explains what each number means so you can actually use it.
Enter your goal and calories
Macros are calculated from your daily calorie target and goal. If you don't know your calorie target yet, use the Calorie Deficit Calculator first.
Calorie per gram
Protein = 4 cal/g
Carbohydrates = 4 cal/g
Fat = 9 cal/g
Alcohol = 7 cal/g (not tracked here)
Why protein first?
Protein is set from body weight because it's the most critical macro — it drives muscle retention during a cut and muscle growth during a bulk. Carbs fill the remaining calories after protein and fat are set.
What are macros?
Macronutrients — or macros — are the three main categories of nutrients that provide calories: protein, carbohydrates, and fat. Every food you eat is made up of some combination of these three, and tracking their quantities is one of the most effective ways to control body composition.
Unlike simply counting total calories, tracking macros tells you not just how much you are eating but what you are eating. Two people can eat the same number of calories and get very different results depending on their macro split.
Macro calculator formula
This calculator sets macros in priority order — protein first, fat second, carbs last:
How to use this macro calculator
- Select your goal — fat loss, maintenance, or muscle gain.
- Enter your daily calorie target. If you don't know it, use the Calorie Deficit Calculator first.
- Enter your current body weight in your preferred unit.
- Choose your protein preference — high protein is recommended for anyone doing resistance training.
- Choose your fat preference — lower fat means more room for carbs, higher fat suits low-carb approaches.
- Click Calculate Macros to see your daily gram targets and split.
Macro targets by goal
The right split depends heavily on what you are trying to achieve:
Example calculation
A 185 lb (84 kg) person eating 1,946 calories per day, goal is fat loss, high protein, moderate fat:
This is a high-protein cut setup — aggressive enough to preserve muscle during a deficit, with enough carbs to fuel workouts and enough fat for hormonal health.
Why protein is the most important macro
Protein is set from body weight rather than a percentage of calories because the body's need for protein is related to lean mass, not calorie intake. Whether you eat 1,500 or 3,000 calories, you still need roughly the same amount of protein to maintain muscle.
- During a cut: High protein prevents muscle loss while in a deficit. Research consistently shows 0.7–1.0g per lb of body weight is the effective range.
- During a bulk: Adequate protein is needed to build new muscle tissue. More is not always better — above 1.2g/lb returns diminish significantly.
- For satiety: Protein is the most filling macronutrient gram-for-gram, which helps with adherence during a calorie deficit.
Frequently asked questions
How much protein do I need to lose weight without losing muscle?
Research suggests 0.7–1.0g of protein per pound of body weight (1.6–2.2g per kg) is effective for preserving muscle during a calorie deficit. The higher end of this range is better if you do resistance training.
Do I need to track macros exactly every day?
Exact daily tracking is not required for results — hitting your targets within 10–15g on protein and being roughly on track for fat and carbs is sufficient. Weekly averages matter more than daily perfection.
What is the best macro split for fat loss?
There is no single best split — the research shows that total calories and protein intake matter most for fat loss. A high-protein approach (0.8–1.0g per lb) with a moderate fat allocation and carbs filling the rest works well for most people.
Can I follow a low-carb or keto approach?
Yes — select "Higher fat / lower carb" in the fat preference dropdown. This sets fat at 35% of calories, which pushes carbs lower. For strict keto (under 50g carbs/day), you may need to increase fat further and reduce calories to hit those targets.
What if my carbs come out negative?
This means your protein and fat targets together exceed your total calorie budget. Lower your calorie target is too low for the chosen protein level, or reduce protein slightly. The calculator will flag this situation and show 0g carbs in that case.
Related health calculators
These tools work together with your macro targets.
Disclaimer
This macro calculator provides general estimates based on widely used nutritional guidelines. Individual needs vary depending on medical history, medications, hormonal factors, and activity type. These numbers are a starting point — adjust based on your results over time and consult a registered dietitian for personalised nutrition guidance.