Macro Calculator
Enter your daily calories, from the calorie calculator or from experience, and pick a split. The grams matter more than the percentages, so those come first.
How the math works
Grams = calories x the percentage for that macro, divided by its calories per gram. Protein and carbohydrate provide 4 calories a gram, fat provides 9, and alcohol 7. This is why a low fat split gives a much larger number of grams for the same share of calories.
Common questions
- What are macros?
- Macronutrients: protein, carbohydrate and fat, the three things food supplies calories from. Tracking them rather than calories alone is what separates losing weight from losing muscle.
- What macro split should I use?
- For general use, 30 protein, 40 carbs, 30 fat works well. Lifting favors more protein, endurance training favors more carbs, and keto is a specific tool rather than a default. Total calories still decide weight change.
- Do I need to hit them exactly?
- No. Within five or ten grams is fine. Protein is the one worth hitting consistently, since it protects muscle in a deficit. Carbs and fat can move around each other day to day without much consequence.