What is Macro?
The Macro Calculator splits your daily calorie target into the three macronutrients — protein, carbohydrates, and fat — based on your goal and body weight. This is essential for anyone tracking nutrition for fat loss, muscle building, or athletic performance.
Macronutrient basics: Protein = 4 calories/gram (builds/repairs muscle), Carbs = 4 cal/g (primary energy source), Fat = 9 cal/g (hormones, absorption, satiety). The optimal split depends on your goal.
For fat loss: higher protein (preserves muscle), moderate fat, lower carbs. For muscle gain: high protein + high carbs (fuels workouts). For maintenance: balanced split.
Recommended protein intake: 1.6-2.4g per kg body weight for active individuals. Most people don't eat enough protein — aim for at least 1.6g/kg. This calculator helps you figure out the exact grams.
Formula
Step 1: Adjust calories for goal Fat loss: TDEE − 500 cal Maintain: TDEE Muscle gain: TDEE + 300 cal Step 2: Calculate protein Protein = Body Weight × protein multiplier Standard: 1.6g/kg | High: 2.0g/kg | Very High: 2.4g/kg Step 3: Calculate fat (25% of calories) Fat grams = (Target Calories × 0.25) / 9 Step 4: Remaining calories = carbs Carbs grams = (Target Cal − Protein Cal − Fat Cal) / 4 Example — 70kg, 2200 TDEE, fat loss, high protein: Calories: 2200 − 500 = 1700 Protein: 70 × 2.0 = 140g (560 cal) Fat: 1700 × 0.25 / 9 = 47g (425 cal) Carbs: (1700 − 560 − 425) / 4 = 179g (715 cal)
How to use this Macro Calculator?
1. Enter your TDEE (use our TDEE Calculator if you don't know it). 2. Select your goal — fat loss, maintenance, or muscle gain. 3. Select protein level — higher protein helps preserve muscle during fat loss. 4. Enter body weight for protein calculation. 5. See your daily macro targets in grams.