Free calculator
Macro calculator
Turn your calorie target into grams of protein, carbohydrate and fat. Pick an eating style to see your split, and compare it with every other style in one table.
Enter your sex, age, height and weight plus activity level, weekly goal, eating style. The calculator runs in your browser and nothing is stored.
The formula
Grams = daily calories × macro share ÷ calories per gram
- Protein: 4 kcal per gram
- Carbohydrate: 4 kcal per gram
- Fat: 9 kcal per gram
- Daily calories = Mifflin-St Jeor BMR × activity multiplier − or + the adjustment for your weekly goal
Example: 1,800 kcal on a balanced split (30/40/30) is 135 g protein, 180 g carbs and 60 g fat.
What macros are
Macronutrients are the three nutrients that supply calories: protein, carbohydrate and fat. Your calorie total decides whether you lose, keep or gain weight. Your macro split affects how full you feel, how well you keep muscle and how you perform in training. That's why the calculator sets calories first and then divides them.
The eating styles
| Style | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| High protein | 40% | 35% | 25% |
| Low carb | 35% | 20% | 45% |
| Mediterranean | 25% | 45% | 30% |
| Vegetarian | 25% | 50% | 25% |
| Vegan | 20% | 55% | 25% |
| Keto | 25% | 5% | 70% |
These are the same splits as the Low Cal app. No split is best for weight loss on its own: in head-to-head trials, low-carb and low-fat diets produce similar results when calories are matched. Pick the style you can keep up.
Check your protein in grams
Percentages can hide a low protein intake when calories are low. After calculating, compare your protein grams with the ranges in the protein calculator. During weight loss, at least about 1.6 g per kg of body weight helps keep muscle. If your split falls short, choose the high-protein style or move some carbs or fat to protein.
How to hit your macros
- Build each meal around a protein source, then add vegetables, then carbs and fats to fit.
- Track for a few weeks to learn portions. Hitting protein and calories matters most. Carbs and fat can vary day to day.
- Treat the grams as targets within about 5–10 g, not exact numbers.
The step-by-step method is in how to calculate macros for weight loss.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005.
- Leidy HJ, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015.
Macro calculator questions
What is the best macro ratio for weight loss?
The one you can keep up with enough protein. Calorie intake drives weight loss, and when calories are matched, low-carb and low-fat diets give similar results. A higher protein share helps keep muscle and control hunger.
Do I have to hit my macros exactly?
No. Aim for your calories and protein each day and let carbs and fat vary. Being within 5–10 g is close enough.
Why is fat 9 calories per gram?
Fat is more energy-dense than protein or carbohydrate, which each provide about 4 kcal per gram. That is why a small amount of oil or nuts adds up quickly.
Is keto better for fat loss?
Not when calories and protein are equal. Some people find it easier to control their appetite on keto, while others find it hard to sustain. Both are valid reasons to choose or skip it.