🥑 Macro Calculator
Turn your calorie needs into daily grams of protein, carbohydrates and fat.
Quick answer: Macros are your calorie target split into protein and carbs (4 kcal/g) and fat (9 kcal/g). A moderately active 30-year-old man, 175 cm and 70 kg, maintaining on 2,556 kcal with a balanced 30/40/30 split needs 192 g protein, 256 g carbs and 85 g fat.
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Macro Calculator inputs
Result
Daily target
2,556 kcal
Maintenance: 2,556 kcal/day
- Protein
- 192 g
- Carbs
- 256 g
- Fat
- 85 g
| Macro | Share | Grams | Calories |
|---|---|---|---|
| Protein | 30% | 192 g | 767 kcal |
| Carbohydrates | 40% | 256 g | 1,022 kcal |
| Fat | 30% | 85 g | 767 kcal |
How your macros are calculated
First the calculator finds your maintenance calories (TDEE) with the Mifflin–St Jeor equation and an activity multiplier. It adjusts for your goal, then splits the calories by your chosen diet style.
Grams = target calories × share% ÷ kcal per gram (protein 4, carbs 4, fat 9)
Worked example
A 30-year-old man, 175 cm and 70 kg, moderately active: BMR = 1,648.75 kcal, TDEE = 1,648.75 × 1.55 ≈ 2,556 kcal. With a balanced 30/40/30 split:
- Protein: 2,556 × 30% ÷ 4 = 192 g
- Carbohydrates: 2,556 × 40% ÷ 4 = 256 g
- Fat: 2,556 × 30% ÷ 9 = 85 g
Diet styles compared
| Style | Protein | Carbs | Fat | Suits |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | Most people, general health |
| Low carb | 35% | 25% | 40% | Appetite control, lower-carb preference |
| High protein | 40% | 35% | 25% | Fat loss while lifting, muscle retention |
Tips for hitting your macros
- Build each meal around a protein source, then add carbs and fats.
- Weigh food for a week or two to calibrate your portion estimates.
- Choose fibre-rich carbs and mostly unsaturated fats.
- Reassess every few weeks based on your weight trend and energy levels.
Why protein comes first
Protein keeps you full, protects muscle during a calorie deficit and supports recovery from training. If you need to adjust the split to suit your preferences, keep protein at roughly 1.6–2.2 g per kg of body weight and move calories between carbohydrates and fat. Fat should rarely drop below about 20% of calories, as it supports hormone production and vitamin absorption.
For general information only – not medical advice. Consult a healthcare professional.
Frequently asked questions
What are macros?
Macronutrients are the three nutrients that supply calories: protein and carbohydrates provide 4 kcal per gram and fat provides 9 kcal per gram. Alcohol (7 kcal/g) is sometimes counted as a fourth.
Which macro split is best for weight loss?
Total calories matter most for weight loss. Within that, a higher-protein split helps preserve muscle and control hunger. Choose the split you can stick to.
Do I have to hit my macros exactly?
No. Being within about 5–10 g of each target on most days is plenty. Prioritise hitting your protein and calorie targets.
How are my calories calculated?
Your BMR is estimated with the Mifflin–St Jeor equation, multiplied by your activity factor to get maintenance calories, then adjusted by −500 kcal for fat loss or +300 kcal for muscle gain.