About the macro calculator
Macronutrients are the three sources of calories in food: protein and carbohydrates provide 4 calories per gram and fat provides 9. Once you know your calorie target, a macro split tells you how many grams of each to aim for.
Higher protein intake helps preserve muscle during weight loss, while the right carbohydrate and fat balance mostly comes down to preference and how you train.
Formula
Grams = calories × share of that macro ÷ calories per gram (protein 4, carbs 4, fat 9).
Frequently asked questions
How much protein do I need?
Many active adults aim for about 0.7 to 1 gram per pound of body weight (1.6 to 2.2 g/kg). The general minimum for adults is 0.8 g/kg.
Do I need to hit macros exactly?
No. Staying within a few percent of your targets most days is enough for most goals.
These calculators give general estimates and are not medical advice. Talk to a doctor or registered dietitian before changing your diet or exercise routine.