Results are estimates for healthy adults unless stated, and are not medical advice. Your doctor or a registered dietitian can give advice for your situation.
Macronutrients (“macros”) are the three nutrients that give you energy: protein, carbohydrate and fat. This calculator turns your daily calorie target into grams of each, so you can plan meals for weight loss, maintenance or muscle gain.
How to use the macro calculator
- Enter your sex, age, height, weight and activity level.
- Choose your goal: lose, maintain or gain.
- Pick a macro split. Balanced suits most people.
How it works
Your daily calories come from the Mifflin-St Jeor equation multiplied by your activity level. For weight loss the calculator subtracts 500 kcal; for muscle gain it adds 300 kcal. Each macro’s share of calories is then converted to grams:
- Protein: 4 kcal per gram
- Carbohydrate: 4 kcal per gram
- Fat: 9 kcal per gram
Which macro split should I choose?
| Split | Protein / carbs / fat | Good for |
|---|---|---|
| Balanced | 20% / 55% / 25% | Most people, general health |
| Higher protein | 30% / 45% / 25% | Weight loss, strength training |
| Lower carb | 30% / 35% / 35% | People who prefer fewer carbs |
Dietary guidelines suggest 10–35% of calories from protein, 45–65% from carbohydrate and 20–35% from fat. Balanced and higher-protein splits sit inside these ranges.
Example
At 2,000 kcal with the higher-protein split, you would aim for about 150 g of protein, 225 g of carbohydrate and 56 g of fat a day.
Frequently asked questions
Do I have to hit my macros exactly?
No. Getting within about 5–10 g of each target most days is plenty. Total calories and enough protein matter most.
Is low-carb better for weight loss?
Studies comparing diets with the same calories and protein find similar weight loss whether carbs are higher or lower. Pick the split you can stick to.
Sources
- Mifflin MD, St Jeor ST et al., American Journal of Clinical Nutrition (1990)
- National Academies – Acceptable Macronutrient Distribution Ranges
- Dietary Guidelines for Americans, 2020–2025