What are macronutrients?

Macronutrients are the three energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Your body needs all three in different quantities depending on your goals.

How do I calculate my macros?

First determine your total daily calories (use our TDEE calculator), then divide those calories among protein, carbs, and fat based on your goal (e.g., 40/30/30 for weight loss).

What's the best macro ratio for weight loss?

A high-protein ratio like 40% protein, 30% fat, 30% carbs works well for most people. The key is keeping protein high (≥1.6 g/kg) to preserve muscle.

Do I need to count macros?

Not necessarily — a calorie deficit alone drives weight loss. But tracking macros helps ensure you lose fat rather than muscle, which matters for long-term results.

How much protein do I need?

For general health, 0.8–1.0 g/kg bodyweight. For weight loss or muscle gain with resistance training, 1.6–2.2 g/kg bodyweight is recommended.

What's the best macro split for keto?

A standard ketogenic diet uses approximately 70% fat, 25% protein, and 5% carbohydrates (typically under 50g carbs per day).

Macro Calculator — Your Daily Macronutrients

Macros are protein, carbs, and fat. A common weight-loss split is 40% protein, 30% fat, 30% carbs. For muscle gain, try 30% protein, 25% fat, 45% carbs.

Macronutrients — protein, carbohydrates, and fat — are the three energy-yielding nutrients your body needs in large quantities. Balancing them correctly is the key to making your calorie target work for your specific goal. This macro calculator takes your total daily calorie needs (from our TDEE calculator or a manual entry) and distributes them across macros using evidence-based ratio presets for weight loss, muscle gain, keto, and more. You can also fine-tune the percentages with custom sliders.

Enter Your Details

Daily Calorie Target

Don't know this? Use our TDEE Calculator first.

Goal Preference

Macro Distribution

Protein40%

Fat30%

Carbs30%

Meals Per Day

How to Use This Calculator

Enter your total daily calories (or use our TDEE calculator first).
Select your primary goal — weight loss, maintenance, muscle gain, or keto.
Optionally adjust the macro percentages with the custom sliders.
Choose how many meals per day you eat (3–6) for per-meal breakdown.
Click Calculate to see your daily macro targets in grams and calories.

Specialised Versions

Macro Calculator for Weight Loss

macro calculator for weight loss · 22,000 monthly searches

Macro Calculator for Muscle Gain

macro calculator for muscle gain · 14,000 monthly searches

Keto Macro Calculator

macro calculator keto · 16,000 monthly searches

Frequently Asked Questions

Methodology & Limitations

Formulas Used

Macro grams are derived from total calories: **Protein (g) = (calories × protein%) ÷ 4**, **Carbs (g) = (calories × carb%) ÷ 4**, **Fat (g) = (calories × fat%) ÷ 9**. Preset ratios are based on general sports-nutrition guidelines.

Limitations

Optimal macro ratios vary by individual and depend on factors like training volume, body composition, metabolic health, and food preferences. Use presets as starting points and adjust based on your response over 2–4 weeks. Consult a registered dietitian for medical nutrition therapy.

Sources & Citations

Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation. J Int Soc Sports Nutr. 2014;11:20.

Last updated: 2026-02-12Reviewed by: PhysiqueLogic Editorial Team

Medical Disclaimer: This calculator provides estimates based on published formulas and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.

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