Macro Calculator
Find your ideal protein, carbs and fat for your goal
What are Macros?
Macronutrients — protein, carbohydrates, and fat — are the three main categories of nutrients that provide your body with energy. Each gram of protein provides 4 calories, each gram of carbohydrate provides 4 calories, and each gram of fat provides 9 calories. Tracking your macros gives you precise control over your body composition in a way that simply counting calories cannot.
Protein is the building block of muscle and the most important macro for body composition. Carbohydrates are your body's preferred energy source, especially for high intensity exercise. Fat is essential for hormone production, vitamin absorption, and cell function. None of these macros should be eliminated — the ratios simply shift depending on your goal.
Macros for Weight Loss
When cutting, protein intake should be kept high — around 40 percent of calories — to preserve muscle mass while in a calorie deficit. Carbs are reduced to around 35 percent and fat to 25 percent. This ratio helps maintain energy for workouts while maximising fat loss and minimising muscle breakdown.
Macros for Muscle Gain
When bulking, carbohydrates are increased to around 45 percent of calories to fuel training and support muscle protein synthesis. Protein stays high at 30 percent and fat provides the remaining 25 percent. The calorie surplus of 200 to 300 calories above TDEE gives the body the raw material it needs to build new muscle tissue without excessive fat gain.
Macro Calculator — Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients that provide calories: protein (4 calories per gram), carbohydrates (4 calories per gram) and fat (9 calories per gram). Tracking macros means setting daily targets for each rather than just counting total calories.
How much protein do I need per day?
For general health, the recommended dietary allowance is 0.8g of protein per kg of body weight. For muscle building or fat loss while preserving muscle, most sports nutrition research supports 1.6–2.2g per kg of body weight (0.7–1g per lb).
What is a good macro split for weight loss?
A common macro split for fat loss is 40% protein, 30% carbohydrates and 30% fat. High protein intake during a calorie deficit helps preserve muscle mass. Consistency with your protein target is the most important factor.
What macro split is best for muscle gain?
For muscle gain, a common split is 30% protein, 50% carbohydrates and 20% fat. Adequate carbohydrates fuel training performance and recovery, while a protein target of 1.6–2.2g per kg supports muscle protein synthesis.