Macro Calculator
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Calculate your daily protein, carbs, and fat targets based on your calorie goal and chosen macro split.
Daily Macro Targets
📐 Formula
Protein (g) = Calories × Protein% ÷ 4. Carbs (g) = Calories × Carb% ÷ 4. Fat (g) = Calories × Fat% ÷ 9
How to Use the Macro Calculator
Enter your calorie target
Input your TDEE (Total Daily Energy Expenditure) as the starting point. If you want to lose weight, subtract 300–500 calories first. If gaining, add 200–300. Use the Calorie Calculator or BMR Calculator to find your TDEE.
Select your goal
Choose weight loss, maintenance, or muscle gain. Each goal uses a different macro split: higher protein for weight loss (to preserve muscle), moderate protein for maintenance, high protein and moderate carbs for muscle gain.
Adjust the percentages if needed
The default splits are evidence-based starting points. Adjust based on food preference, training type, and how your body responds. A carbohydrate-intolerant person may do better with a lower-carb split; an endurance athlete needs more carbs.
Convert to food portions
Translate your gram targets into actual foods: 1 large chicken breast ≈ 50g protein; 1 cup cooked rice ≈ 45g carbs; 1 tablespoon olive oil ≈ 14g fat. Tracking apps like MyFitnessPal apply these automatically.
Understanding the Three Macronutrients
Protein (4 cal/gram) is essential for muscle repair and synthesis, immune function, enzyme production, and satiety. For active individuals aiming to change body composition, research supports 1.6–2.2g per kg of bodyweight (0.7–1g per pound) daily. Prioritising protein intake is consistently the highest-leverage dietary variable for both fat loss and muscle gain.
Carbohydrates (4 cal/gram) are the body's primary energy source, particularly for high-intensity exercise. They fuel the brain, replenish glycogen stores, and spare protein from being used for energy. Reducing carbohydrates (but not eliminating them) is effective for weight loss; increasing them supports athletic performance and recovery.
Fat (9 cal/gram) is essential for hormone production (including testosterone and estrogen), fat-soluble vitamin absorption (A, D, E, K), cell membrane integrity, and long-duration, lower-intensity energy. A minimum of 20% of total calories from fat is recommended to support hormonal health; going below this for extended periods can impair recovery and hormone balance.
Common Macro Splits by Goal
Weight loss: 40% protein / 30% carbs / 30% fat. High protein preserves muscle mass during a calorie deficit and maximises satiety. Lower carbs reduce insulin-driven fat storage. Maintenance / General health: 30% protein / 40% carbs / 30% fat. Balanced approach that suits most lifestyles. Muscle gain: 30% protein / 45% carbs / 25% fat. Higher carbs to fuel training and maximise glycogen stores; sufficient protein to support muscle protein synthesis. Endurance athletes: 20% protein / 55–60% carbs / 20–25% fat. Carbohydrate availability is the limiting factor for sustained endurance performance.
Hitting Macros vs Hitting Calories: Which Matters More?
For body weight changes, total calories are the primary determinant — a calorie deficit produces weight loss regardless of macro ratios. However, macros determine body composition within that calorie context: high-protein deficits preserve significantly more muscle than low-protein deficits. For athletic performance, carbohydrate and fat timing around training matter considerably. For most people in a general fitness context, hitting protein targets first and meeting total calorie goals is more practical than perfect macro splits — and produces 90% of the benefit of precise tracking.
Sources & Methodology
Calculations are based on the most current publicly available data from authoritative government and industry sources:
Frequently Asked Questions
A common recommendation is 0.7–1g of protein per pound of bodyweight (1.5–2.2g per kg) for active individuals. Sedentary adults need about 0.36g per pound. Protein supports muscle maintenance and satiety.
A common weight loss split is 40% protein, 30% carbs, 30% fat. Higher protein preserves muscle while in a calorie deficit. Always prioritise hitting your calorie goal first.
Protein: 4 calories/gram. Carbohydrates: 4 calories/gram. Fat: 9 calories/gram. Alcohol is 7 calories/gram but provides no nutritional value.