Macro Calculator
See exactly how much protein, carbs, and fat to eat each day
Use our calorie calculator if you don't know your target
Diet Type(Protein / Carbs / Fat)
Equal balance of all macros — great for general health
How to Use Your Macro Targets
Macronutrients — protein, carbohydrates, and fat — are the three nutrients your body needs in gram quantities daily. Getting your macro split right is what separates people who 'lose weight' from people who lose fat while preserving muscle, maintain energy for training, and stay consistent long-term.
Protein is the most important macro to hit during weight loss. Research (Helms et al., 2014) shows 1.6–2.2g per kg of bodyweight preserves lean muscle during caloric deficits. For a 70kg adult losing weight, that's 112–154g daily — substantially higher than most Western diets provide. Protein also has the highest thermic effect (20-30% of calories burned during digestion) and the strongest satiety signal, making it the single highest-ROI macro for fat loss.
Carbohydrates fuel high-intensity training and brain function. Active adults typically do well with 40-55% of calories from carbs, while sedentary or insulin-resistant individuals may benefit from 20-30%. Timing matters: eating the bulk of your carbs around training (pre/post-workout) optimizes performance and recovery. Carbs aren't the enemy — quality is. Whole-food carbs (oats, rice, potatoes, fruit) behave very differently from processed carbs (cereal, bread, pastries) even at equal gram counts.
Fat is essential for hormone production, vitamin absorption, and satiety. Don't go below 0.3g per kg of bodyweight (about 20g for a 70kg adult) long-term — hormonal disruption begins here. Saturated, monounsaturated, and polyunsaturated fats all have roles. Omega-3s (fish oil, chia, walnuts) deserve extra attention — most adults don't get enough. The remaining calories after hitting protein and fat minimums become your carb budget.
Keep learning
- →How Much Protein Do You Need?Evidence-based protein targets for fat loss and muscle gain.
- →Best Protein Powders 2026If hitting protein feels hard, a protein powder bridges the gap.
- →Compare Protein Powders by MacroHead-to-head comparison of top protein powders.
- →High-Protein Breakfast IdeasFront-load your protein — easiest way to hit daily targets.
Macro Calculator FAQ
Macros (macronutrients) are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Each serves different functions — protein builds and repairs muscle, carbs fuel activity, and fat supports hormones and cell health. The ratio you eat affects body composition, energy, and performance.
For fat loss, a higher protein ratio (30-40% of calories) helps preserve muscle while in a calorie deficit. A common effective split is 40% protein, 30% carbs, 30% fat. However, the most important factor is total calorie intake — macros help optimize body composition within that calorie target.
Not necessarily. Tracking macros for 2-4 weeks builds awareness of portion sizes and food composition. After that, many people can estimate intuitively. If you have specific physique or performance goals, continued tracking provides more precision. Consistency over weeks matters more than daily perfection.
Research supports 1.6-2.2 g of protein per kg of body weight for active individuals and those in a calorie deficit. Sedentary people can manage with 0.8-1.0 g/kg. Our calculator automatically adjusts protein based on your selected goal and activity level.