How do I calculate my macros?

Start from your total daily energy expenditure (TDEE), then split those calories across protein, carbs and fat using percentages that match your goal. Protein and carbs provide about 4 calories per gram, fat about 9, so the percentage split determines the gram targets.

What is a good macro split?

There is no single correct split — it depends on your goal, preferences and how your body responds. A commonly used starting point is higher protein for fat loss, a more even split for maintenance, and a higher carb allowance to fuel training for muscle gain.

Why is protein higher for fat loss?

Higher protein intake during a calorie deficit helps preserve muscle mass while losing fat, and tends to be more satiating than an equivalent amount of carbs or fat, which can make a deficit easier to sustain.

Do I have to hit my macros exactly every day?

No. These are targets to guide food choices over time, not a strict daily requirement. Getting reasonably close most days matters far more than hitting an exact gram figure every single day.

Macro Calculator

Macros — protein, carbohydrate and fat — are what your total calorie target is made of. This calculator finds your total daily energy expenditure, then splits it into gram targets based on your goal.

Calculate your macros

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How the split is calculated

Protein/carb grams = (calories × percentage) ÷ 4

Fat grams = (calories × percentage) ÷ 9

TDEE comes from the Mifflin-St Jeor equation and your activity multiplier. See the TDEE calculator for that equation on its own.

Macro split presets by goal
Goal	Protein	Carbs	Fat
Lose fat	40%	30%	30%
Maintain	30%	40%	30%
Build muscle	25%	50%	25%

Common questions

How do I calculate my macros?: Start from your total daily energy expenditure (TDEE), then split those calories across protein, carbs and fat using percentages that match your goal. Protein and carbs provide about 4 calories per gram, fat about 9, so the percentage split determines the gram targets.
What is a good macro split?: There is no single correct split — it depends on your goal, preferences and how your body responds. A commonly used starting point is higher protein for fat loss, a more even split for maintenance, and a higher carb allowance to fuel training for muscle gain.
Why is protein higher for fat loss?: Higher protein intake during a calorie deficit helps preserve muscle mass while losing fat, and tends to be more satiating than an equivalent amount of carbs or fat, which can make a deficit easier to sustain.
Do I have to hit my macros exactly every day?: No. These are targets to guide food choices over time, not a strict daily requirement. Getting reasonably close most days matters far more than hitting an exact gram figure every single day.

Macro Calculator

Calculate your macros

How the split is calculated

Common questions

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