How do I calculate my macros?

Multiply your daily calories by each macro's percentage, then divide by 4 for protein and carbs or by 9 for fat to get grams.

What is a good macro ratio for weight loss?

A calorie deficit with higher protein works well for most people, for example 40% protein, 35% carbs and 25% fat. Pick a split you can keep eating.

How much protein do I need?

About 0.8 g per kg of body weight prevents deficiency; 1.2–2.2 g per kg (0.5–1 g per lb) is common for people losing fat or building muscle.

What macros are used for keto?

This calculator uses 20% protein, 5% carbs and 75% fat for keto, which usually keeps carbs under about 50 g a day.

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Macro Calculator

Macronutrients are the protein, carbohydrate and fat that supply your calories. The calculator sets a calorie goal from your TDEE, then splits it into grams of each macro for the diet style you choose.

How macros are calculated

Calories come from your Mifflin-St Jeor BMR × activity factor, adjusted for your goal (for example −500 kcal/day to lose about a pound a week). Each macro gets a share of those calories, then grams = calories × share ÷ calories per gram: 4 for protein and carbs, 9 for fat.

Example: a 35-year-old man, 5 ft 10 in and 180 lb, moderately active, maintaining on 2,724 kcal with a balanced split eats about 204 g protein, 272 g carbs and 91 g fat a day. Cutting on the high-protein split: 2,224 kcal, 222 g protein, 195 g carbs, 62 g fat.

Picking a split

There is no single best ratio; total calories drive weight change and protein matters most for keeping muscle. When losing weight, aim for roughly 1.2–2.2 g of protein per kg of body weight (0.5–1 g per lb). The result shows your protein per body weight so you can check.

Choose Custom to type your own percentages; they must add up to 100%.

These are estimates for healthy adults, not medical advice. If you are pregnant or breastfeeding, under 18, or managing a medical condition or an eating disorder, ask a doctor or registered dietitian before changing how much you eat.

Macros per split at 2,724 kcal/day (grams per day)
Split	Protein	Carbs	Fat
Balanced (30% protein, 40% carbs, 30% fat)	204 g	272 g	91 g
High protein (40 / 35 / 25)	272 g	238 g	76 g
Low carb (35 / 25 / 40)	238 g	170 g	121 g
Low fat (25 / 55 / 20)	170 g	375 g	61 g
Keto (20 / 5 / 75)	136 g	34 g	227 g

Frequently asked questions

How do I calculate my macros?: Multiply your daily calories by each macro's percentage, then divide by 4 for protein and carbs or by 9 for fat to get grams.
What is a good macro ratio for weight loss?: A calorie deficit with higher protein works well for most people, for example 40% protein, 35% carbs and 25% fat. Pick a split you can keep eating.
How much protein do I need?: About 0.8 g per kg of body weight prevents deficiency; 1.2–2.2 g per kg (0.5–1 g per lb) is common for people losing fat or building muscle.
What macros are used for keto?: This calculator uses 20% protein, 5% carbs and 75% fat for keto, which usually keeps carbs under about 50 g a day.