How the macro calculator works
- Your maintenance calories (TDEE) come from the Mifflin-St Jeor formula and your activity level.
- Your goal adds or takes away calories: about 500 less a day to lose fat, 300 more to build muscle slowly.
- The split shares those calories between protein, carbs and fat, then turns them into grams: protein and carbs have 4 kcal per gram, fat 9.
Example
At 2,000 kcal a day with a balanced split: protein 30% = 600 kcal = 150 g, carbs 40% = 800 kcal = 200 g, fat 30% = 600 kcal = 67 g.
Want only your calories? Use the calorie calculator.
Frequently asked questions
What are macros?
Macronutrients are the three nutrients that give food its calories: protein (4 kcal per gram), carbohydrates (4 kcal per gram) and fat (9 kcal per gram). Counting them, not just calories, helps you keep muscle while losing fat, or fuel training.
Which split should I choose?
Balanced (30% protein, 40% carbs, 30% fat) suits most people. High protein helps when losing weight or building muscle. Low carb or keto suit people who feel better with fewer carbohydrates; they're not better for fat loss if calories are the same.
How much protein do I need?
Active people usually do well on 1.6 to 2.2 grams of protein per kilogram of body weight a day. The calculator shows your protein per kilogram so you can check your split lands in that range.
How accurate is it?
Calories come from the Mifflin-St Jeor formula, which is usually within about 10% for most people. Follow the numbers for two or three weeks, then adjust by about 100 to 200 calories depending on how your weight changes.
