Nutrition
Macro Calculator
Split your daily calories into protein, carbohydrates, and fat, based on your goal.
Nutrition
Split your daily calories into protein, carbohydrates, and fat, based on your goal.
Daily calories
Protein
Carbs
Fat
Balanced: 40% carbs / 30% protein / 30% fat
Lower carb: 25% carbs / 35% protein / 40% fat
Higher protein: 35% carbs / 40% protein / 25% fat
Protein and carbs are calculated at 4 kcal/gram, fat at 9 kcal/gram.
"Macros" is short for macronutrients — protein, carbohydrates, and fat, the three nutrients that supply calories. While total calories determine weight gain or loss, the macro split affects things like satiety, muscle maintenance, and how a given calorie target actually feels day to day.
We first estimate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — the same one used in our Calorie Calculator — then split that calorie total into grams of protein, carbs, and fat according to the style you choose.
There's no single "correct" macro ratio — research shows a wide range of splits can work depending on individual goals, training, and preference. A balanced split suits most general health goals; higher protein can help with muscle maintenance during weight loss; lower carb suits people who feel better eating fewer carbohydrates.
No. These are targets, not rules. Getting reasonably close most days matters far more than hitting an exact gram count.
All three splits can support weight loss if total calories are appropriate — protein tends to help preserve muscle and manage hunger, which is why many people choose a higher-protein split specifically during a calorie deficit.
That depends on your goal. Eating below your TDEE supports weight loss, at TDEE supports maintenance, and above TDEE supports weight gain. See our Calorie Calculator for more on TDEE.