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Macro Calculator

Calculate your daily macros for protein, carbs, and fat. Built-in TDEE calculator — enter body stats or calories directly.

Macro Worksheet

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Understanding Macronutrients

Macros are the three main nutrients that provide energy. Calories determine whether you gain or lose weight; macros determine body composition, energy levels, and performance.

  • Protein: 4 calories per gram — builds and repairs muscle, most satiating macro
  • Carbohydrates: 4 calories per gram — primary fuel source, especially for exercise
  • Fat: 9 calories per gram — hormone production, vitamin absorption, long-lasting energy

How to Set Your Macros

Step 1: Determine Calories

Use the "Body Stats" mode above to calculate your TDEE directly, or enter calories manually if you already know your TDEE. The calculator estimates your BMR and TDEE using the Mifflin-St Jeor equation and your activity level.

Step 2: Set Protein

  • Sedentary: 0.8g per kg body weight (minimum)
  • Active/fat loss: 1.6-2.0g per kg — higher protein preserves muscle during a deficit
  • Muscle building: 1.6-2.2g per kg — research shows diminishing returns above 2.2g/kg

Step 3: Set Fat

Minimum 20-25% of total calories. Below this, hormone production (testosterone, estrogen) can be impaired. Most people do well at 25-35%.

Step 4: Fill Remaining Calories with Carbs

After protein and fat are set, the remaining calories come from carbs. Active people and athletes benefit from higher carbs for energy and performance.

Macro Ratios by Goal

  • Fat loss: 30-35% protein, 30-40% carbs, 25-35% fat
  • Muscle gain: 25-30% protein, 45-55% carbs, 20-30% fat
  • Maintenance: 25-30% protein, 40-50% carbs, 25-30% fat
  • Keto: 20-25% protein, 5-10% carbs, 70-75% fat

High-Protein Food Sources

  • Chicken breast: 31g protein per 100g
  • Greek yogurt: 10g protein per 100g
  • Eggs: 6g protein each
  • Salmon: 25g protein per 100g (plus healthy fats)
  • Lentils: 9g protein per 100g cooked (plant-based)
  • Whey protein: 25g protein per scoop (convenient supplement)

Tracking Tips

  • Use a food scale for accuracy — eyeballing consistently underestimates portions
  • Log cooking oils and dressings — 1 tbsp olive oil is 120 calories of pure fat
  • Focus on weekly averages, not daily perfection. Being within ±5-10% daily is fine
  • Prioritize hitting protein first, then let carbs and fat fall into place

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Frequently Asked Questions

How many grams of protein do I need per day?

Most adults need 0.8 g of protein per kg of body weight a day, and people building muscle or training hard need 1.6 to 2.2 g per kg. For a 70 kg person that is 56 g a day for general health, or 112 to 154 g a day when training for muscle gain.

What is the best macro ratio?

There is no single best ratio: it depends on the goal. Common protein/carb/fat splits are 30/40/30 for a balanced diet, 40/20/40 for low carb, 40/35/25 for high protein and 25/5/70 for keto. Total calories drive weight change, while the macro split mainly affects body composition, energy and performance.

How many calories are in a gram of protein, carbs and fat?

Protein and carbohydrates each provide 4 calories per gram, and fat provides 9 calories per gram. Alcohol provides 7 calories per gram but is not counted as a macronutrient. Keeping fat above about 15 to 20 percent of calories matters, because fat is needed for hormone production and to absorb vitamins A, D, E and K.

How many grams of each macro should I eat on 2,400 calories?

On 2,400 calories with a 30/40/30 protein/carb/fat split, eat about 180 g of protein, 240 g of carbs and 80 g of fat. Protein is 720 kcal divided by 4, carbs are 960 kcal divided by 4, and fat is 720 kcal divided by 9 calories per gram.