How the macro calculator works
It starts with your daily calorie target, the same number the calorie calculator gives you for your goal. Then it splits those calories between the three macronutrients using the diet style you pick, and converts each share to grams.
| Diet style | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| High protein | 40% | 35% | 25% |
| Low carb | 35% | 25% | 40% |
| Keto | 25% | 5% | 70% |
Protein and carbs have 4 calories per gram, and fat has 9. So on a 2,000 kcal balanced plan, 30% protein is 600 kcal, or 150 g.
Which split should you choose?
Balanced suits most people and is the easiest to follow. High protein helps you stay full and keep muscle while losing fat. Low carb works well if you prefer meat, eggs, dairy and vegetables. Keto keeps carbs very low and is hard to stick to; it is best tried with advice from a professional.
The best split is the one you can keep up. Your total calories matter most for weight change, and protein matters most for muscle. See how much protein you need per day.
How to use the macro calculator
- Enter your details and choose a goal in "About you." The macro calculator uses the same daily calorie target as the calorie calculator.
- Pick a diet style: balanced, high protein, low carb or keto.
- Read your daily protein, carbs and fat in grams, plus protein per kg of body weight.
- Choose 3, 4 or 5 meals to see how much to eat at each meal.
Example macros for weight loss
At 2,240 calories a day on the high-protein split (40/35/25), you'd eat about 224 g protein, 196 g carbs and 62 g fat. Spread over four meals, that's about 56 g protein, 49 g carbs and 16 g fat per meal. On the balanced split, the same calories give about 168 g protein, 224 g carbs and 75 g fat.
Why protein comes first
If you only track one macro, track protein. It keeps you full, it costs more energy to digest, and it helps you keep muscle while you lose fat. Most active people do well at 0.7–1 g per lb of goal body weight. Check your number with the protein calculator.
Tips for hitting your macros
- Build every meal around a protein source, then add carbs and fats.
- Use a kitchen scale for rice, pasta, meat, oils and nut butters.
- Aim to be within about 10 g of protein and carbs and 5 g of fat most days.
- Recalculate whenever your weight changes by 10 lb or your activity changes.
For a full walkthrough with food lists and a sample day, read macros for weight loss: how to calculate and hit your macros.
Frequently asked questions
What are macros and how do they work?
Macronutrients ("macros") are the three main nutritional building blocks your body needs in large quantities: Protein (4 cal/g), Carbohydrates (4 cal/g), and Fats (9 cal/g). Tracking macros ensures you lose fat rather than lean muscle.
What is a good macro split for weight loss?
A balanced 40% carbohydrate, 30% protein, and 30% fat split is effective for most people. For high-satiety cutting, a 35% protein, 35% carb, 30% fat split is popular among fitness athletes.
How many grams of protein should I eat?
For fat loss while preserving muscle, aim for 0.8 to 1.0 grams of protein per pound of body weight (1.8 to 2.2 g/kg).
What is the difference between flexible dieting and keto macros?
Flexible dieting (IIFYM) allows any food that fits your daily protein, carb, and fat targets. The ketogenic (keto) diet severely restricts carbohydrates to under 50g per day (5-10% of total calories) while increasing healthy dietary fats to 70-75%.
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