Macro Calculator
Macronutrients (macros) are the three main energy-providing nutrients: protein, carbohydrates, and fat. Tracking macros gives more control over body composition than simply counting calories, as each macro serves different physiological roles.
Tip: Fibre-rich carbohydrates (vegetables, legumes, whole grains) slow digestion and blunt blood sugar spikes, helping you feel fuller on fewer calories.
- 1Calculate TDEE using BMR × activity factor
- 2Adjust calories for goal: −500 kcal to lose, +500 to gain
- 3Split calories into macros — a common starting ratio is 30% protein, 35% carbs, 35% fat
- 4Convert to grams: protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g
- 5Adjust ratios based on goals: higher protein for muscle gain, lower carbs for fat loss
Protein priority
Protein is the most important macro during fat loss — it preserves muscle mass and increases satiety. Most research supports 0.7–1g per lb of bodyweight for active individuals.
Carb cycling
Some athletes eat more carbs on training days (for energy) and fewer on rest days (to reduce fat storage). Total weekly calories remain the same.
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat loss | 35–40% | 25–30% | 30–35% |
| Maintenance | 25–30% | 35–45% | 25–35% |
| Muscle gain | 25–30% | 40–50% | 20–30% |
| Endurance sport | 15–20% | 55–65% | 20–25% |
| Ketogenic diet | 20–25% | 5–10% | 65–75% |
Fun Fact
Fat has more than twice the calories per gram as protein or carbs (9 vs 4 kcal/g), which is why high-fat foods are so energy-dense.