Macro Calculator

How macro targets are calculated

Macro targets are set as a percentage split of total daily calories, adjusted by goal. Protein is anchored to bodyweight first (prioritised for muscle retention), then fat is set at a minimum healthy floor, and carbs fill the remainder.

These splits are within the Dietary Guidelines for Americans 2020-2025 recommended ranges: protein 10–35%, fat 20–35%, carbohydrates 45–65%. During a cut, protein is set higher to protect lean muscle mass during a calorie deficit.

Frequently Asked Questions

• What are macros in nutrition?
  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 means ensuring you eat the right amount of each, not just total calories.
• How many grams of protein should I eat per day?
  For active adults trying to maintain or build muscle, 0.7–1.0 grams of protein per pound of body weight (1.6–2.2g per kg) is the evidence-based range. Higher protein (up to 1.2g/lb) helps protect lean mass during a calorie deficit.
• How much fat should I eat per day?
  The Dietary Guidelines recommend 20–35% of calories from fat. A minimum of 20% supports hormonal health. On a 2,000 calorie diet, that is 44–78 grams of fat per day.
• Do carbs or fat matter more for fat loss?
  Neither, at equal calories. Fat loss is primarily determined by total calorie intake, not by the ratio of carbs to fat. Both low-carb and moderate-carb diets produce similar fat loss when protein and calories are matched. Choose the ratio that you can sustain long-term.