Macro Calculator – Daily Protein, Carbs & Fat for Your Goal
Our macro calculator gives you a personalized macronutrient breakdown based on your body stats and fitness goal — whether you want to lose fat, build muscle, or maintain your weight.
Macro Calculator
What Are Macros?
- Protein – 4 cal/g. Builds and repairs muscle.
- Carbohydrates – 4 cal/g. Primary energy source.
- Fat – 9 cal/g. Hormones and brain function.
Macro Split by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 40% | 30% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle Gain | 35% | 45% | 20% |
How to Calculate Your Macros
Macros are calculated in a fixed order, because two of the three have real physiological minimums and the third simply fills the gap.
- Set your calorie target from your maintenance calories, adjusted for your goal.
- Set protein, based on body weight.
- Set fat, with a floor for hormone function.
- Fill the remainder with carbohydrate.
| Macronutrient | Calories per gram |
|---|---|
| Protein | 4 |
| Carbohydrate | 4 |
| Fat | 9 |
| Alcohol | 7 |
Fat carries more than twice the calories per gram of protein or carbohydrate, which is why small changes in fat intake move your calorie total so much.
Worked example
An 80 kg adult on 2,200 calories per day aiming to lose fat while keeping muscle:
- Protein: 80 x 2.0 = 160 g, which is 160 x 4 = 640 calories
- Fat: 80 x 0.8 = 64 g, which is 64 x 9 = 576 calories
- Remaining calories: 2,200 – 640 – 576 = 984
- Carbohydrate: 984 / 4 = 246 g
Final target: 160 g protein, 64 g fat, 246 g carbs. That is roughly a 29 / 26 / 45 split by calories.
Which Macro Split Should You Use?
There is no single optimal split. Once protein is adequate and calories are correct, the carb-to-fat ratio is mostly a matter of what you can stick to.
| Approach | Protein / Fat / Carbs | Suits |
|---|---|---|
| Balanced | 30 / 30 / 40 | Most people, general health |
| Higher carb | 25 / 20 / 55 | Endurance athletes, high training volume |
| Lower carb | 35 / 40 / 25 | People who prefer fat for satiety |
| Muscle gain | 25 / 25 / 50 | Fuelling heavy training in a surplus |
How to Track Macros Without Burning Out
- Weigh food raw where you can. Cooked weights vary with method and water loss, which makes them unreliable.
- Hit protein first. If you only get one macro right, make it protein. Carbs and fat can flex around it.
- Aim for a weekly average. Being within about 5 g on any given day is fine. Consistency across the week matters more than perfection each day.
- Build a small set of repeat meals. Most people who track successfully long term rotate a handful of known meals rather than logging something new every day.
Common Macro Mistakes
- Chasing a split before fixing calories. Calories decide whether you gain or lose. The split decides how you feel and perform while it happens.
- Forgetting alcohol. At 7 calories per gram it is closer to fat than to carbohydrate, and it is invisible in most people’s mental accounting.
- Ignoring cooking oil. A single tablespoon is about 120 calories and 14 g of fat. Untracked oil is the most common reason a “perfect” week produces no result.
- Setting fat too low. A very low fat intake is hard to sustain and can affect hormone function.
Frequently Asked Questions
How do I calculate my macros?
Set your calorie target first, then protein based on body weight, then fat with a sensible floor, and let carbohydrate fill the remainder. For an 80 kg adult on 2,200 calories: 160 g protein (640 calories), 64 g fat (576 calories), leaving 984 calories which is 246 g of carbohydrate.
How many calories are in each macronutrient?
Protein and carbohydrate both provide 4 calories per gram, fat provides 9 calories per gram, and alcohol provides 7 calories per gram. Fat is more than twice as calorie-dense as protein or carbs, which is why small changes to fat intake move your calorie total significantly.
How many grams of protein per day do I need?
Around 1.6 to 2.2 g per kg of body weight if you are training, and up to about 2.4 g per kg if you are losing fat and want to preserve muscle. For an 80 kg adult that is roughly 128 to 176 g per day. Sedentary adults need less, from about 0.8 g per kg.
What is the best macro split?
There is no single best split. Once calories are correct and protein is adequate, the carb-to-fat ratio is mostly a matter of preference and adherence. A balanced 30 / 30 / 40 works for most people, endurance athletes usually do better with more carbohydrate, and some people find higher fat more filling.
Should I track macros or just calories?
Calories determine whether you gain or lose weight, so if you only track one thing, track calories. Tracking macros on top helps you keep muscle while losing fat and helps you feel better while training, mainly by making sure protein is high enough. Many people track calories and protein only, which captures most of the benefit.
What is IIFYM?
IIFYM stands for If It Fits Your Macros. It is the idea that any food can be included as long as it fits your daily macro targets, rather than labelling foods as good or bad. It is useful for flexibility and adherence, but it works best alongside a base of nutrient-dense whole foods, since macros say nothing about fibre or micronutrients.
Can I set my fat intake very low?
It is not advisable. Keep fat above roughly 0.5 to 0.6 g per kg of body weight. Sustained very low fat intake can affect hormone production and the absorption of fat-soluble vitamins A, D, E and K. If you need to cut calories further, reduce carbohydrate before pushing fat below that floor.