Macro Calculator
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Carbs
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Fat
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What is a Macro Calculator?
A macro calculator translates your daily calorie target into grams of protein, carbohydrates, and fat based on a percentage split. Macros (macronutrients) are the three main energy sources in food. Hitting the right ratio helps you lose fat, maintain weight, or build muscle depending on your goal.
How It Works
Each macro has a fixed calorie density:
Example
2,000 calories on the Maintenance split (30/40/30):
- Protein: 2000 x 0.30 / 4 = 150g
- Carbs: 2000 x 0.40 / 4 = 200g
- Fat: 2000 x 0.30 / 9 = 67g
Tips
- To find your calorie target first, use the Calorie Calculator to get your TDEE, then adjust based on your goal.
- Protein is the most important macro to hit. It preserves muscle on a cut and supports growth on a bulk. Aim for at least 0.7-1g per pound of bodyweight.
- Fat is essential for hormones and vitamin absorption. Going below 20% of calories from fat for extended periods is not recommended.
Frequently Asked Questions
What are macros?
Macros is short for macronutrients: protein, carbohydrates, and fat. These are the three categories of nutrients your body uses for energy and building blocks. Tracking macros gives you more precision over body composition than tracking calories alone.
How much protein do I need per day?
For general health, 0.36g per pound of bodyweight (0.8g/kg) is the minimum. For active people and those trying to build or preserve muscle, 0.7-1g per pound (1.6-2.2g/kg) is the commonly recommended range based on sports nutrition research.
What is the best macro split for weight loss?
Higher protein (35-40%) and moderate fat, with carbs making up the remainder, tends to work well for weight loss. Protein is the most satiating macro and helps preserve muscle mass during a calorie deficit. The exact split matters less than consistently hitting your calorie target.
Do I need to track macros to lose weight?
No. A calorie deficit is what drives weight loss, and you can create one without tracking macros. Macro tracking adds a layer of precision that helps with body composition (more muscle, less fat) but is not required for basic weight loss goals.