Macro Calculator: Daily Protein, Carbs & Fat

Best macros for weight loss (women and men)

Start from protein, not percentages: 1.6–2.4 g/kg keeps muscle while dieting. Then fat at 20–35% of calories (the Acceptable Macronutrient Distribution Range) and the rest as carbohydrate. In practice that lands near 30–35% protein / 25–30% fat / 35–45% carbs for most people. The split is the same for women and men; only the calorie total differs.

Macros for muscle gain

Carbohydrate fuels hard training, so carbs move up and protein stays at 1.4–2.0 g/kg. A typical gaining split is 25–30% protein / 20–25% fat / 45–55% carbs on a modest surplus. Use the calorie surplus calculator to set the total, then bring it here.

IIFYM explained

“If it fits your macros” means hitting daily protein, carb and fat targets rather than banning foods. It works because calories and protein drive body-weight change; food quality still matters for fibre, vitamins and satiety — the Dietary Guidelines’ pattern (vegetables, fruit, whole grains, lean protein) is the easiest way to fill the numbers.

How to count macros

1 g protein = 4 kcal, 1 g carbohydrate = 4 kcal, 1 g fat = 9 kcal. Read the Nutrition Facts label or our food database, log by weight (grams), and aim to land within ±10 g of each target on most days. Our Nutrition label guide shows exactly where to find the numbers.

Sources

• Dietary Guidelines for Americans (current edition; AMDR) — https://www.dietaryguidelines.gov/
• ISSN Position Stand: protein and exercise, 2017 (PubMed 28642676) — https://pubmed.ncbi.nlm.nih.gov/28642676/
• NIH, DRI summary tables — https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/

This calculator is educational and not medical advice. If you have a health condition, are pregnant, or are under 18, ask a clinician before changing your diet.