Macro Calculator
What Are Macros?
Macros (macronutrients) are protein, carbohydrates and fat - the three nutrients that supply calories. Counting macros is a more flexible way to hit your calorie goal than meal plans, because it lets you eat any foods that fit your daily targets.
This macro calculator estimates your maintenance calories from the Mifflin-St Jeor equation, adjusts for your goal (lose, maintain or gain), then splits the calories using a standard 30% protein / 40% carb / 30% fat ratio. The result is a daily target in grams for each macro.
Frequently Asked Questions
How many grams of protein, carbs and fat do I need?
It depends on your calorie target and split. Protein and carbs supply 4 calories per gram, fat supplies 9. With a 2,000-calorie 30/40/30 split, that is 150g protein, 200g carbs and 67g fat.
Is the 30/40/30 split right for everyone?
It is a sensible starting point for most people, but you can adjust it: higher protein (up to 2g per kg of body weight) helps muscle building and satiety, while endurance athletes often need more carbs. Track your progress and tweak as needed.
Do I need to track macros forever?
No. Tracking macros for a few weeks teaches you what appropriate portions look like. Many people then maintain results with rough tracking and an eye on the scale and measurements.