Macro Calculator: Daily Protein, Carbs & Fat
Your calories, split into grams of protein, carbohydrate and fat for your goal. Pick a preset or set your own ratio.
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.
What the result tells you
A starting split of protein, carbohydrate, and fat for your daily calories. Treat the grams as a range to aim near, not hit exactly.
How to use it
- Anchor your day with the protein target first, then fill the rest with carbs and fat.
- Round to easy numbers — nobody eats to the exact gram.
- Keep total calories in mind; the split matters less than the total for weight change.
Recommendations
- Spread protein across meals rather than loading one sitting.
- Choose mostly whole-food carbs and fats; leave room for foods you enjoy.
- Re-check after a weight or activity change.
Health & wellbeing
Macros are a tool, not a rulebook. If tracking grams starts to feel stressful or all-consuming, step back to simpler habits.
Troubleshooting
Totals don't feel right? Confirm your calorie estimate first — the macros build on it. Very low or very high results usually mean an input is off.
How it’s calculated
Calories come from Mifflin–St Jeor resting energy × activity. The split then sets protein per kilogram, fat as a share of calories, and carbohydrate as the remainder.
Protein = 1.6 g × weight(kg) · Fat = 25% of calories ÷ 9 · Carbs = remaining calories ÷ 4.
Source: Mifflin–St Jeor (1990); protein range per ISSN position stand on protein and exercise.
Common questions
What are good macros for a woman trying to lose weight?
The same rule: protein 1.6–2.4 g/kg, fat 20–35%, carbs fill the rest. A 65 kg woman on 1,600 calories might use 120 g protein / 50 g fat / 168 g carbs.
Do I need to hit macros exactly?
No — weekly averages within about 10% are enough.
Which matters more, calories or macros?
Calories decide weight; protein decides how much of it is muscle. The other two are flexible.