Macro Calculator
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This macro calculator turns your daily calorie target into grams of protein, carbohydrate and fat, so you can plan meals around a balanced, low-fat, low-carb or high-protein split.
Enter your age, sex, height, weight and activity level, then choose whether you want to keep your weight steady, lose or gain. The calculator estimates your daily calorie target and splits it into grams of each macronutrient for several common eating styles. All the splits keep protein, carbohydrate and fat within the ranges recommended for adults.
What are Macronutrients (Macros)?
Macronutrients are the nutrients the body needs in large amounts, measured in grams rather than milligrams. There are three that provide energy: protein, carbohydrate and fat. Alcohol also supplies calories, 7 per gram, but it is not a nutrient. Vitamins and minerals, by contrast, are micronutrients needed in much smaller amounts. Counting macros means tracking grams of each instead of, or as well as, total calories, which helps make sure a diet supports muscle, energy and health and not just a number on the scale.
The US National Academies set Acceptable Macronutrient Distribution Ranges (AMDRs) for adults: 10% to 35% of calories from protein, 45% to 65% from carbohydrate and 20% to 35% from fat. Within those ranges, the best split depends on preferences, activity and health goals. Research comparing diets has found that low-carb and low-fat approaches lead to similar weight loss when calories are equal, so the plan you can stick with matters most.
Protein supplies 4 Calories per gram and provides the amino acids used to build and repair muscle, skin, enzymes, hormones and antibodies. Nine amino acids are essential, meaning the body cannot make them and must get them from food. Animal foods such as meat, fish, eggs and dairy contain all nine in useful amounts, as do soy and quinoa; other plant foods can be combined to cover them. The Recommended Dietary Allowance is 0.8 grams per kilogram of body weight for adults, but active people, older adults and anyone losing weight often benefit from more. Protein is also the most filling macronutrient.
Carbohydrates also supply 4 Calories per gram and are the body's preferred fuel for the brain and for hard exercise. They include sugars, starches and fiber. Whole grains, fruit, vegetables and legumes provide carbohydrate along with fiber, vitamins and minerals, while added sugars and refined grains provide energy with few other nutrients. Fiber is a carbohydrate the body cannot fully digest; it supports digestion and heart health, and the Dietary Guidelines suggest about 14 grams per 1,000 Calories. Added sugar should stay below 10% of daily calories.
Fat supplies 9 Calories per gram, more than twice as much as the other two. It is needed to absorb vitamins A, D, E and K, to make hormones and cell membranes, and to provide the essential fatty acids omega-3 and omega-6. Unsaturated fats from olive oil, nuts, seeds, avocados and fish support heart health. Saturated fat, found mostly in fatty meat, butter, cheese and coconut and palm oil, should be kept under 10% of calories, and artificial trans fat avoided entirely.
Daily Calorie Needs
Macro targets start from total daily energy needs. The calculator first estimates your basal metabolic rate with the Mifflin-St Jeor equation, or with Katch-McArdle if you choose it and enter your body fat percentage, then multiplies by an activity factor from 1.2 for sedentary people to 1.9 for very active people. Your goal adjusts the result: about 500 Calories a day below maintenance for roughly 1 pound (0.45 kg) of loss per week, or 500 above for a similar gain.
Once the calorie target is set, each macro's grams follow from its share of calories. With 2,549 Calories and a balanced split of 20% protein, 50% carbohydrate and 30% fat, protein provides 510 Calories, or about 127 grams; carbohydrate provides 1,275 Calories, about 319 grams; and fat provides 765 Calories, about 85 grams. Re-check your numbers after every 10 pounds or so of weight change, because your energy needs change with your size.
grams = daily calories × share of calories ÷ energy per gram
- Protein
- 4 Calories per gram
- Carbohydrate
- 4 Calories per gram
- Fat
- 9 Calories per gram
- Daily calories
- BMR × activity factor ± goal adjustment (250, 500 or 1,000 per day)
Macronutrients in Common Foods
Most foods contain a mix of macronutrients. The table shows approximate values for typical servings, based on USDA FoodData Central. Brands and preparation methods vary, so check nutrition labels where they exist. Building meals around a protein source, a fiber-rich carbohydrate and a modest amount of unsaturated fat is an easy way to land near a balanced split.
| Food | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Chicken breast, roasted, skinless | 100 g (3.5 oz) | 165 | 31 | 0 | 3.6 |
| Salmon, Atlantic, cooked | 100 g (3.5 oz) | 206 | 22 | 0 | 12 |
| Egg, large, boiled | 1 egg (50 g) | 78 | 6.3 | 0.6 | 5.3 |
| Greek yogurt, plain, nonfat | 170 g (6 oz) | 100 | 17 | 6 | 0.7 |
| Milk, whole | 1 cup | 149 | 7.7 | 12 | 7.9 |
| Cheddar cheese | 1 oz (28 g) | 115 | 6.5 | 0.4 | 9.5 |
| Tofu, firm | 100 g | 144 | 17 | 3 | 9 |
| Lentils, boiled | 1 cup (198 g) | 230 | 18 | 40 | 0.8 |
| Black beans, boiled | 1 cup (172 g) | 227 | 15 | 41 | 0.9 |
| Brown rice, cooked | 1 cup (195 g) | 216 | 5 | 45 | 1.8 |
| Oats, rolled, dry | ½ cup (40 g) | 150 | 5 | 27 | 3 |
| Whole wheat bread | 1 slice | 80 | 4 | 14 | 1 |
| Potato, baked with skin | 1 medium (173 g) | 161 | 4.3 | 37 | 0.2 |
| Banana | 1 medium (118 g) | 105 | 1.3 | 27 | 0.4 |
| Apple | 1 medium (182 g) | 95 | 0.5 | 25 | 0.3 |
| Broccoli, boiled | 1 cup (156 g) | 55 | 3.7 | 11 | 0.6 |
| Avocado | ½ fruit (100 g) | 160 | 2 | 8.5 | 14.7 |
| Almonds | 1 oz (28 g) | 164 | 6 | 6 | 14 |
| Peanut butter | 2 tbsp (32 g) | 190 | 7 | 7 | 16 |
| Olive oil | 1 tbsp | 119 | 0 | 0 | 13.5 |
Frequently asked questions
What are macros?
Macros are the three energy-providing nutrients: protein and carbohydrate at 4 Calories per gram, and fat at 9 Calories per gram.
What is the best macro ratio for weight loss?
There is no single best ratio. Calories matter most for weight loss, and studies show similar results for low-carb and low-fat diets. Higher protein can help preserve muscle and control hunger.
How much protein do I need?
The RDA is 0.8 g per kg of body weight for adults. People who exercise hard or are losing weight often aim for about 1.2 to 2.0 g per kg.
Do I need to count macros to be healthy?
No. Counting can be a useful learning tool, but a varied diet of whole foods with enough protein and fiber meets most people's needs without tracking.
Why does fat have more calories?
Fat stores more chemical energy per gram than protein or carbohydrate, so each gram supplies about 9 Calories instead of 4.
How do I calculate my macros?
Multiply your daily calorie target by each macro's share, then divide by its Calories per gram: 4 for protein and carbohydrate, 9 for fat. With 2,549 Calories and a 20/50/30 split, that is 2,549 × 0.20 ÷ 4 ≈ 127 g protein, 2,549 × 0.50 ÷ 4 ≈ 319 g carbs and 2,549 × 0.30 ÷ 9 ≈ 85 g fat.
What macro breakdown should I use to build muscle?
Pick a gain goal so you eat a modest surplus of about 250 to 500 Calories a day, and keep protein high, around 1.2 to 2.0 g per kg of body weight. The calculator's high-protein split (35% protein, 40% carbs, 25% fat) fits this well. Pair it with regular resistance training, since extra protein alone does not build muscle.
Results are estimates for educational purposes and are not medical advice. Talk to a doctor or other qualified health professional about your situation.
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