Macro calculator
How many grams of protein, carbs and fat to eat each day for your goal. Pick lose, maintain or gain; the split updates as you type.
Daily calories
2,190kcal
Protein
160g
29%
Carbs
250g
46%
Fat
61g
25%
How the split is set
Calories first: your TDEE (Mifflin–St Jeor × activity), adjusted for your goal — about 1,100 kcal a day per kilogram you want to lose or gain each week.
Protein next, from your bodyweight — not as a percentage of calories. 2.0 g per kg while losing weight, when it protects muscle; 1.8 g/kg while gaining; 1.6 g/kg at maintenance. A percentage split gets this backwards: cut calories and protein falls with them, exactly when you need more.
Fat takes 25–30% of calories, never below about 0.6–0.8 g per kg — dietary fat matters for hormones and absorbing vitamins A, D, E and K.
Carbs get the rest. They fuel training and are the most flexible of the three: there’s no minimum you need the way there is for protein and fat.
Hitting your macros without weighing everything
Protein is the one to be strict about; carbs and fat can land anywhere in a sensible range as long as calories are right. Build each meal around a protein source — eggs, chicken, fish, Greek yogurt, lentils — and the rest usually falls into place.
Track your macros in seconds
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Questions
What are macros?
Macronutrients: protein, carbohydrates and fat — the three nutrients that provide calories. Protein and carbs have 4 kcal per gram, fat has 9.
What's the best macro ratio for fat loss?
There's no single best ratio. What matters most is total calories and enough protein — around 2 g per kg of bodyweight while dieting. Split the rest between carbs and fat however suits your appetite and training.
Do I need to hit my macros exactly?
No. Aim to be within about 10 g of protein and roughly on your calories most days. Consistency over weeks matters far more than precision on any single day.
Should I count net carbs?
For most people, total carbs are fine. Net carbs mainly matter on very low-carb diets like keto.