How your macros are calculated
One gram of protein or carbohydrate provides about 4 kcal, and one gram of fat about 9 kcal. The calculator takes your daily calories and divides them in the ratio you choose. For example, 2,000 kcal with a balanced 30/30/40 split gives 150 g of protein, 67 g of fat and 200 g of carbs.
Then sanity-check the result against your body weight. Protein is easiest to judge in grams per kilogram, fat works as a floor you shouldn’t go below, and carbs are what’s left — they can flex with your activity, more on hard training days and less on rest days.
Which eating style to choose
- Balanced (30/30/40) — the default: suits most people and is the easiest to stick with.
- Low-carb (40/40/20) — if you want steadier blood sugar or find that carb-heavy meals leave you hungry soon after.
- High-protein (40/25/35) — for a calorie deficit with strength training: it helps keep muscle and keeps hunger in check.
What to do with your result
- Track what you eat for a couple of weeks to see how close your usual days are to the targets.
- Don’t chase gram-level precision: staying within ±10% of each target is already excellent.
- Recalculate when your weight changes by 3–5 kg or your activity level changes noticeably.
The result is an estimate for healthy adults. With kidney disease (protein), digestive conditions or diabetes (carbohydrates), agree on your targets with a doctor.
FAQ
How much protein do I need per day?
The minimum for health is 0.8 g per kg of body weight. If you train or are losing weight, 1.4–2 g per kg works better: protein protects muscle in a calorie deficit and keeps you full longer than any other macronutrient.
What is the best macro ratio?
There is no single best one. A balanced split is 30% of calories from protein, 30% from fat and 40% from carbs. People who want steadier blood sugar often try low-carb 40/40/20; for fat loss with training, high-protein 40/25/35 is popular. The calculator gives you grams for each.
How do I set macros for weight loss?
First find your calorie target with a deficit of about 15% (use the calorie calculator). Then keep protein at 1.4–1.6 g per kg of body weight or more, fat at no less than 0.8 g per kg, and fill the rest with carbs — that is what the high-protein option does.
How many calories are in a gram of protein, fat and carbs?
Protein and carbohydrates provide about 4 kcal per gram, fat about 9 kcal per gram, and alcohol about 7 kcal per gram.
Do I have to hit my macros exactly?
No. Landing within about ±10% of each target on most days is a great result. Consistency over weeks matters far more than precision on any single day.