Health
Macro Calculator
Calculate your daily protein, carb, and fat targets based on your calorie goal and fitness objective. Choose from balanced, fat loss, muscle building, low carb, or ketogenic macro ratios.
Select your goal
Optional: body weight for protein recommendation
Macro Ratios by Diet Type
| Diet Type | Carbs | Protein | Fat |
|---|---|---|---|
| Balanced | 40–50% | 20–30% | 25–35% |
| Fat Loss | 25–35% | 35–45% | 25–35% |
| Muscle Gain | 40–50% | 30–40% | 15–25% |
| Keto | < 5% | 20–30% | 65–75% |
| Low Carb | 15–25% | 30–40% | 35–45% |
| Mediterranean | 45–55% | 15–20% | 25–35% |
| High Protein | 30–40% | 40–50% | 15–20% |
Ranges are general guidelines. Individual needs vary based on health status, activity level, and metabolic response.
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Frequently Asked Questions
What are macros and why do they matter?
Macros (macronutrients) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros rather than just calories gives you control over body composition. Two people eating 2,000 calories can have very different results depending on their macro split — high protein preserves muscle during fat loss, while adequate carbs fuel performance.
How much protein do I need per day?
For general health: 0.8g per kg of body weight (0.36g per lb). For muscle building or fat loss while preserving muscle: 1.6–2.2g per kg (0.73–1.0g per lb). For a 75kg (165lb) person: 120–165g protein/day for muscle building. Spreading protein across 3–5 meals of 25–40g each maximizes muscle protein synthesis better than consuming it all at once.
What is the best macro ratio for weight loss?
The most effective macro split for fat loss is higher protein (35–45% of calories) to preserve muscle, moderate fat (25–35%), and lower carbs (25–35%). A popular ratio is 40% protein / 30% carbs / 30% fat. High protein diets also increase satiety, reducing overall hunger during a calorie deficit. The exact ratio matters less than maintaining a consistent calorie deficit while eating enough protein.
What macros should I eat to build muscle?
For muscle gain: protein 30–40% of calories (at least 1.6g/kg body weight), carbs 40–50% (carbs fuel workouts and support recovery), fat 15–25%. You also need a slight calorie surplus of 200–500 calories above maintenance. Progressive resistance training is required — no macro split builds muscle without a consistent, progressive training stimulus.
What are the macros for keto?
The ketogenic diet is very low carb, high fat: typically 5% carbs (20–50g/day), 20–30% protein, and 65–75% fat. Restricting carbs to under 50g/day forces the body into ketosis — using fat (ketones) as the primary fuel source instead of glucose. Initial results include rapid water weight loss, then steady fat loss. Common challenges: 'keto flu' (first 1–2 weeks), difficulty eating out, and lower exercise performance initially.
How do I calculate my macros from calories?
Step 1: Determine your goal macro ratio (e.g. 40% carbs, 30% protein, 30% fat). Step 2: Multiply total calories by each percentage. Step 3: Divide carb and protein calories by 4 (4 cal/g), and fat calories by 9 (9 cal/g). Example for 2,000 calories at 40/30/30: Carbs = 2000 × 0.40 ÷ 4 = 200g. Protein = 2000 × 0.30 ÷ 4 = 150g. Fat = 2000 × 0.30 ÷ 9 = 67g.
Do I need to hit my macros exactly every day?
No — daily variation of ±10–20% is fine. What matters most is consistency over days and weeks, not precision on any single day. Protein is the most important macro to hit consistently (within 10%), as muscle protein synthesis is sensitive to daily intake. Carbs and fat are more flexible — you can shift calories between them based on activity, preference, and what's available to eat.