How to Calculate Your Macros (Protein, Carbs and Fat)

Two people can eat the same calories and get very different results, because what those calories are made of matters. That's where macros come in — and the math is easier than it sounds.

The three macros and their calories

Protein and carbohydrate each provide 4 calories per gram; fat provides 9. So a "macro split" is just deciding what percentage of your calories comes from each, then converting to grams. The macro calculator does the conversion instantly from your daily calorie target.

Get your calorie number first

Macros are a slice of your total calories, so you need that total before anything else. Find it with the TDEE calculator, then feed it into the macro calculator.

Common splits

Balanced (30/40/30) suits most people. High protein (40/35/25) helps when losing fat while keeping muscle. Low carb (40/20/40) suits those who feel better on fewer carbs. Keto (25/5/70) is very low carb. There's no single "best" — the best split is the one you can stick to.

Protein is the anchor

Whatever split you choose, prioritise protein: it's the most filling macro, protects muscle in a deficit, and is the hardest to overeat. A common target is about 1.6–2.2 g per kg of bodyweight — check that your split lands you in that range.

Make it practical

You don't have to hit macros to the gram. Get protein roughly right, keep total calories in check, and fill the rest with foods you enjoy. Re-run the numbers when your weight changes meaningfully, and pair with the calories burned calculator if exercise is a big part of your day.