Health · Nutrition
Macro Calculator
You're eating, but are you hitting your numbers? Enter your stats to get your exact daily protein, carb, and fat targets — no email required.
~5 min read · Formula last verified July 2026
Enter your details to see your daily macro targets
Protein · Carbs · Fat · Calories
How to Calculate Your Macros in 3 Steps
Calculating your macros starts with your total daily calorie need (TDEE), then splits those calories across protein, carbohydrates, and fat based on your goal and dietary preference. Here's how this calculator does it:
- Calculate BMR. Your Basal Metabolic Rate is the calories your body burns at rest, calculated from your weight, height, age, and sex using the Mifflin-St Jeor formula (1990). If you know your body fat percentage, Katch-McArdle is more accurate.
- Multiply by your Physical Activity Level (PAL). BMR is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active) to get your TDEE — the calories you actually burn each day.
- Apply your goal adjustment and split into macros. A calorie deficit or surplus is applied based on your goal. The result is split into protein, carbs, and fat percentages determined by your chosen diet type.
Macronutrient Reference: Calories Per Gram
| Macronutrient | Calories/gram | Primary Role | Examples |
|---|---|---|---|
| Protein | 4 kcal/g | Muscle repair, enzymes, satiety | Chicken, fish, eggs, legumes |
| Carbohydrates | 4 kcal/g | Energy, brain fuel, glycogen | Rice, oats, fruit, vegetables |
| Fat | 9 kcal/g | Hormones, fat-soluble vitamins, cell structure | Olive oil, avocado, nuts, dairy |
| Alcohol | 7 kcal/g | None (empty calories) | Beer, wine, spirits |
Protein Targets by Goal
Protein is the most important macro to get right. The ISSN 2017 Position Stand on Protein and Exercise recommends the following ranges:
| Goal | Protein (g/kg body weight) | Notes |
|---|---|---|
| Sedentary (RDA minimum) | 0.8 g/kg | Minimum to prevent deficiency |
| General fitness | 1.2–1.6 g/kg | Adequate for recreational exercisers |
| Fat loss (muscle preservation) | 1.6–2.2 g/kg | Higher protein reduces muscle loss in deficit |
| Muscle gain | 1.6–2.0 g/kg | Sufficient for maximising muscle protein synthesis |
| Athletic performance | 1.4–2.0 g/kg | Varies by sport type and training volume |
Worked Examples
Example 1: Office worker in Dubai, fat loss
Fatima, 30, female, 65 kg, 162 cm, sedentary desk job. Goal: lose weight. Diet: balanced.
BMR = 10×65 + 6.25×162 − 5×30 − 161 = 1,425 kcal · TDEE = 1,425 × 1.2 = 1,710 kcal · Target = 1,710 − 250 = 1,460 kcal
Protein: 110g · Carbs: 146g · Fat: 49g
At 1.69g/kg, protein is in the optimal range for fat loss. Carbs at 40% keep energy stable for a desk-based lifestyle.
Example 2: Gym-goer, muscle gain, high-protein
Ahmed, 25, male, 80 kg, 180 cm, active (gym 5× per week). Goal: muscle gain. Diet: high-protein.
BMR = 10×80 + 6.25×180 − 5×25 + 5 = 1,805 kcal · TDEE = 1,805 × 1.725 = 3,114 kcal · Target = 3,114 + 250 = 3,364 kcal
Protein: 337g · Carbs: 295g · Fat: 93g
At 4.2g/kg, this exceeds ISSN recommendations. In practice, the calculator's 40% protein at this calorie level pushes protein quite high — consider switching to Balanced (30%) for a more realistic 252g protein target.
Example 3: Keto diet, body recomposition
Sarah, 45, female, 72 kg, 168 cm, moderate activity (3× per week). Goal: body recomp. Diet: keto.
BMR = 10×72 + 6.25×168 − 5×45 − 161 = 1,449 kcal · TDEE = 1,449 × 1.55 = 2,246 kcal · Target = 2,246 − 100 = 2,146 kcal
Protein: 134g · Carbs: 27g · Fat: 167g
Net carbs will be under 50g/day, sufficient to maintain ketosis. Fat provides 70% of calories at 9 kcal/g, which is why fat grams appear high — this is expected on keto.
Frequently Asked Questions
What are macros and why should I track them?
Macros (macronutrients) are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fat. Protein (4 kcal/g) supports muscle repair and satiety. Carbohydrates (4 kcal/g) fuel exercise and brain function. Fat (9 kcal/g) supports hormones and fat-soluble vitamins. Tracking macros gives you precise control over body composition — you can lose fat while preserving muscle, or gain muscle while minimising fat gain.
How many grams of protein do I need per day?
The ISSN 2017 position stand recommends 1.4–2.0 g of protein per kg of body weight per day for exercising individuals, with higher intakes (up to 2.2 g/kg) beneficial for those in a calorie deficit or doing heavy resistance training. Sedentary adults can maintain muscle on 0.8 g/kg (the RDA minimum). This calculator uses 30–40% of calories from protein depending on your diet type, which typically lands in the 1.4–2.0 g/kg range.
What is the best macro ratio for fat loss?
Research does not support a single 'best' ratio — total calorie deficit matters most. That said, higher protein intakes (35–40% of calories) during fat loss preserve lean mass and increase satiety. Low-carb and ketogenic ratios reduce insulin spikes, which some people find helpful for hunger management. The Balanced preset (30/40/30 P/C/F) is a practical starting point for most people.
What is the difference between TDEE and macros?
TDEE (Total Daily Energy Expenditure) is your total daily calorie burn — the number you need to eat at to maintain your weight. Macros are how those calories are distributed between protein, carbohydrates, and fat. You set TDEE first, adjust it for your goal (add or subtract calories), then split the result across macros. Our TDEE Calculator (linked in Related Tools) shows your full energy expenditure breakdown.
What macro ratio does keto use?
A standard ketogenic diet uses approximately 70% fat, 25% protein, and 5% carbohydrates. At 2,000 kcal/day, that equates to roughly 156g fat, 125g protein, and 25g carbs. The very low carbohydrate intake (typically under 50g/day) depletes glycogen and shifts your body into fat-burning ketosis within 2–4 days.
What is Mifflin-St Jeor vs Katch-McArdle?
Mifflin-St Jeor (1990) calculates BMR from weight, height, age, and sex — it's the most widely validated formula for the general population. Katch-McArdle (1996) uses lean body mass (weight minus fat mass) instead of total weight, making it more accurate for leaner individuals who know their body fat percentage. If you've had a DEXA scan or body fat measurement, use Katch-McArdle for better accuracy.
Can I track macros without weighing food?
Yes — hand portion estimation is approximately 95% as accurate as weighing and measuring, according to Precision Nutrition research. One palm of protein ≈ 25g protein, one cupped hand of carbs ≈ 30g carbs, one thumb of fat ≈ 14g fat. However, if you're within 4–6 weeks of a competition or specific physique goal, precise gram tracking is recommended. For general health and body recomposition, hand portions are accurate enough.
How do macros change for muscle gain vs fat loss?
For fat loss, a 250–500 kcal daily deficit is applied to TDEE — protein stays high (to preserve muscle) while carbs or fat is reduced. For muscle gain, a 250–500 kcal surplus is added — protein stays high and carbohydrates increase to fuel training and recovery. The muscle gain preset in this calculator adds 250 kcal to TDEE; the aggressive preset adds 500 kcal. Minimising fat gain during a bulk requires keeping the surplus controlled.