Macro Calculator (Macronutrients)
Macros — protein, carbohydrates and fat — are the three main nutrients that make up your daily calories. Enter your details and goal; your daily calories and how many grams each macro should be appear instantly. You can pick a balanced, high-protein or low-carb ratio.
Enter your age, height and weight — your macro split appears here instantly.
Your inputs never leave your device; the calculation runs in your browser and nothing is sent to a server.
Macro split at 2,000 calories
| Ratio | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced (30/50/20) | 150 g | 250 g | 44 g |
| High protein (35/35/30) | 175 g | 175 g | 67 g |
| Low carb (35/25/40) | 175 g | 125 g | 89 g |
Protein and carbohydrates carry 4 calories per gram, fat carries 9. These values are for a 2,000 kcal example; calculate for your own calories above.
For informational purposes only; not medical advice. Consult a dietitian for a personalized nutrition plan.
Macros is everyday shorthand for "macronutrients." It refers to the three nutrients your body needs in large amounts for energy: protein, carbohydrates and fat. Counting calories lets you control total energy, while tracking macros helps you balance where that energy comes from — the same 2,000 calories behave differently depending on whether they come mostly from protein or mostly from carbohydrates.
This calculator first finds your daily calorie target (basal metabolic rate × activity multiplier, with a deficit or surplus added for your goal), then splits it into three macros according to the ratio you choose. Because each gram of protein and carbohydrate carries 4 calories and each gram of fat carries 9, the gram amounts are worked out accordingly.
Which Ratio Should You Choose?
For most people a balanced split is a good starting point. Those looking to build muscle or protect muscle while losing weight benefit from raising the protein share; people who prefer a low-carb style can reduce carbohydrates and raise fat. The right ratio isn't a lab value — it's the one you can comfortably sustain over the long term. Being generous on the protein side suits most goals for fullness and muscle protection.
Track Your Macros
Setting your macro target is the first step; the real work is spreading it across the day. Splitting protein across meals (eggs at breakfast, chicken-meat-fish-legumes at main meals, yogurt as a snack) and filling half your plate with vegetables builds balance. You can see what you're eating from the daily calorie calculator and clarify your daily calorie needs there too.
Frequently asked
What are macros?
Macros is short for "macronutrients" — the three main nutrients your body needs in gram amounts for energy: protein, carbohydrates and fat. Protein and carbohydrates carry 4 calories per gram, and fat carries 9. Calculating your macros means deciding how to split your daily calories across these three nutrients.
How are macros calculated?
First your daily calorie target is found (basal metabolic rate × activity multiplier, with a deficit or surplus added for your goal). Then those calories are split three ways according to the ratio you choose. A balanced example split is 30% protein, 50% carbohydrates, 20% fat. To convert to grams, protein and carbohydrate calories are divided by 4 and fat calories by 9.
Which macro ratio should I choose?
For most people a balanced split (roughly 30% protein, 50% carbohydrates, 20% fat) is a good starting point. Those looking to build muscle or protect muscle while losing weight can raise the protein share; people who prefer a low-carb style can reduce carbohydrates and raise fat. The most sustainable ratio is the one you can comfortably keep up over the long term.
How many grams of protein should I eat per day?
A common approach is to get about 30% of your daily calories from protein; for active people, 1.4-2.2 grams per kilogram of body weight is also a widely used range. The two usually land close to the same number. Spreading protein through the day, roughly 20-40 grams per meal, is the most effective.
You've set your macros — now track them on the plate.
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