🥗 Health · Macros

How to Calculate
Your Macros

Find your ideal daily protein, carbohydrates, and fat based on your weight, goal, and activity level.

What Are Macros?

🥩
Protein
Builds & preserves muscle. Essential for all goals.
4 kcal per gram
🍚
Carbohydrates
Primary fuel for brain and muscles. Adjust for goal.
4 kcal per gram
🥑
Fat
Hormones, vitamin absorption, satiety. Never go below 20%.
9 kcal per gram
💡 IIFYM (If It Fits Your Macros): As long as you hit your macro targets, the specific foods are flexible. This makes it more sustainable than restrictive diets.

Macro Calculator

🔥 Lose Fat
⚖️ Maintain
💪 Build Muscle
Protein
—
— kcal
Carbohydrates
—
— kcal
Fat
—
— kcal
Total Daily Calories
—

Step-by-Step Guide

1

Calculate your TDEE

Use the Mifflin-St Jeor formula to find BMR, then multiply by your activity factor. This is your maintenance calorie target.

2

Adjust for your goal

Lose fat: –300–500 kcal. Maintain: no change. Build muscle: +200–300 kcal (lean bulk).

3

Set protein first

Aim for 1.6–2.2g per kg of bodyweight. For fat loss or muscle gain, higher protein (2g+/kg) preserves muscle mass.

4

Split remaining calories into carbs and fat

Set fat at 25–30% of total calories, fill the rest with carbohydrates. Fat loss: reduce carbs. Performance: increase carbs.

Worked Examples

Fat Loss — 80kg man

Target: 2,200 kcal
Protein: 160g (640)
Fat: 65g (585)
Carbs: 244g (975)
40P / 25F / 35C

Muscle Gain — 70kg man

Target: 2,800 kcal
Protein: 154g (616)
Fat: 78g (700)
Carbs: 371g (1484)
22P / 25F / 53C

Maintenance — 60kg woman

Target: 1,950 kcal
Protein: 120g (480)
Fat: 65g (585)
Carbs: 221g (885)
25P / 30F / 45C

High Protein Cut

40% protein approach
2,000 kcal total
200g protein, 55g fat
Carbs: 136g/day

More Health Calculators

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🔥
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⚖️
Maintenance Calories
TDEE calculator
📏
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Fat vs muscle
💓
Heart Rate
Training zones
💵
Net Income
Finance tools

Frequently Asked Questions

How much protein do I need per day? ▾
For general health: 0.8g/kg. For fat loss (preserving muscle): 1.6–2.2g/kg. For muscle building: 1.8–2.5g/kg. Higher protein also increases satiety, which helps with fat loss.
What's the best macro split for fat loss? ▾
A common effective split is 40% protein, 30% fat, 30% carbs. High protein preserves muscle while in a deficit. However, the most important factor is total calorie intake — the exact split is secondary.
Should I go low-carb or low-fat? ▾
Both work if calories and protein are controlled. Low-carb often reduces appetite and water retention. Low-fat tends to be easier to sustain long-term. Choose what you enjoy and can stick to.
How many grams of fat should I eat per day? ▾
Never go below 0.5g/kg bodyweight. A healthy minimum is about 20% of total calories from fat. Dietary fat is essential for hormone production, vitamin absorption (A, D, E, K), and brain health.