How do you calculate your macros?

Start with your daily calories and set protein from your body weight — a gram target per kilogram, not a share of your calories. Split what is left between fat and carbs, then convert each amount to grams (4 kcal/g for protein and carbs, 9 kcal/g for fat). That's all there is to how to figure your macros — and if you'd rather not do the arithmetic, the calculator above shows how to compute macros for you instantly.

How to calculate macros for losing weight?

Set calories to a deficit and keep protein high. The short version of how to figure out macros for losing weight: lock in protein around 1.6–2.2 g/kg, then divide the remaining calories between fat and carbs. People who succeed at how to lose weight counting macros usually keep protein steady and let carbs and fat flex day to day.

How do I track macros day to day?

Log what you eat in a food app or a simple notebook and total each macro against your target. Learning how to macro count takes a week or two; weigh portions at first, then estimate once you know your common foods. Aim to land close to your targets on average rather than perfectly every day.

Do macros matter more than calories?

Calories decide whether you lose, hold, or gain weight; macros shape body composition, hunger, and performance within that calorie total. Get calories right first, then use macros — especially adequate protein — to make the result better.

How much protein do I actually need?

For active people and anyone losing weight, about 1.6–2.2 g of protein per kilogram of body weight per day is a well-supported range. That is exactly how the calculator sets your protein — each preset carries its own g/kg target, and it reports the figure it used so you can see where you land. Enter a body fat % and it switches to grams per kilogram of lean mass, which is the more accurate basis if you carry a lot of fat.

Macro Calculator: Find Your Daily Protein, Fat, and Carbs

This macro calculator turns a daily calorie number into exact protein, fat, and carbohydrate targets — for balanced eating, high-protein fat loss, low-carb, or keto.

Daily calories

kcal

Enter your daily calories. Not sure of the number? Work it out with the calorie or TDEE calculator, then type it in here.

Ratio preset

Body weight (for protein per kg)

lbs

Body fat % (optional)

Optional, but it makes your protein target more accurate. Leave it empty and total body weight is used.

Please enter a valid calorie amount.

—

Protein

—

Fat

—

Carbs

Split across meals

Number of meals

What this macro calculator does

A macro calculator (short for macronutrient calculator) breaks your daily calorie budget into the three macronutrients that supply energy: protein, fat, and carbohydrate. Tell this online macro calculator how many calories you eat, your body weight, and which split you prefer, and it returns the grams to hit each day.

Because it works from energy, you can think of it as a macro kcal calculator or a macro calories calculator — it always keeps your macro grams in line with your calorie total. Use this online macronutrient calculator alongside our calorie and TDEE tools for a complete plan.

How macros are calculated

Each macronutrient carries a fixed amount of energy:

Protein = 4 kcal per gram
Carbohydrate = 4 kcal per gram
Fat = 9 kcal per gram

Protein comes first, and it is set by your body rather than by your calorie total: grams of protein = your target in g/kg × your body weight, or × your lean mass when you enter a body fat %. Whatever calories are left after protein then go to fat and carbs, in the ratio your preset uses, and each is divided by its energy value to give grams.

For example, on 2,000 kcal at 80 kg with the High-protein preset: protein = 2.0 × 80 = 160 g, which is 640 kcal. That leaves 1,360 kcal to split 30:40 between fat and carbs — fat = 1,360 × 0.43 ÷ 9 ≈ 65 g, carbs = 1,360 × 0.57 ÷ 4 ≈ 194 g. The grams are tuned so their calories add back up to your daily total.

Macro calculator for weight loss

Used as a macro calculator for weight loss, the key move is protein. In a calorie deficit, protein preserves muscle and keeps you full, so a high-protein split is the standard recommendation. Set your calories below maintenance, then aim for roughly 1.6–2.2 g of protein per kilogram of body weight.

This doubles as a macro calculator for fat loss and a macronutrient calculator for weight loss — the maths is identical, only the calorie input changes. If you prefer to phrase it as a weight loss calculator macros tool, the workflow is the same: lock calories, prioritise protein, then split the rest. Consistent macro tracking for weight loss is what makes the deficit stick.

Keto diet macros calculator

The Keto preset turns this into a keto diet macros calculator. A ketogenic diet is defined by very low carbohydrate intake, which pushes the body to run on fat for fuel. Typical ketogenic macros sit near 70% fat, 25% protein, and 5% carbs.

When planning macros keto diet style, the carbohydrate cap matters most — most people keep net carbs under about 20–50 g per day to stay in ketosis. Adjusting your macro in keto diet plans is mainly about holding that carb ceiling while eating enough protein to maintain muscle.

Ratio presets explained

Preset	Protein	Fat	Carbs	Best for
Balanced	1.2 g/kg	30%	50%	General health, maintenance
High-protein	2.0 g/kg	30%	40%	Fat loss, muscle retention
Low-carb	1.8 g/kg	40%	30%	Appetite control, fewer carbs
Keto	1.6 g/kg	70%	5%	Ketogenic eating

Protein is the one macro that is not set as a share of your calories. Your protein requirement follows your body, not your plate, so this macro calculator works it out per kilogram of body weight first — or per kilogram of lean mass, if you enter your body fat %. Whatever calories are left then go to fat and carbs in the ratio shown above. That is why a preset's protein figure can land a little above or below a round percentage.

The fat and carb columns come from each preset's full split: 20/30/50 Balanced, 30/30/40 High-protein, 30/40/30 Low-carb, 25/70/5 Keto. Choose Custom to set all three percentages yourself with the sliders — Custom uses your percentages directly, scales them to 100%, and keeps the grams matched to your calories.

Frequently Asked Questions

Start with your daily calories and set protein from your body weight — a gram target per kilogram, not a share of your calories. Split what is left between fat and carbs, then convert each amount to grams (4 kcal/g for protein and carbs, 9 kcal/g for fat). That's all there is to how to figure your macros — and if you'd rather not do the arithmetic, the calculator above shows how to compute macros for you instantly.
Set calories to a deficit and keep protein high. The short version of how to figure out macros for losing weight: lock in protein around 1.6–2.2 g/kg, then divide the remaining calories between fat and carbs. People who succeed at how to lose weight counting macros usually keep protein steady and let carbs and fat flex day to day.
Log what you eat in a food app or a simple notebook and total each macro against your target. Learning how to macro count takes a week or two; weigh portions at first, then estimate once you know your common foods. Aim to land close to your targets on average rather than perfectly every day.
Calories decide whether you lose, hold, or gain weight; macros shape body composition, hunger, and performance within that calorie total. Get calories right first, then use macros — especially adequate protein — to make the result better.
For active people and anyone losing weight, about 1.6–2.2 g of protein per kilogram of body weight per day is a well-supported range. That is exactly how the calculator sets your protein — each preset carries its own g/kg target, and it reports the figure it used so you can see where you land. Enter a body fat % and it switches to grams per kilogram of lean mass, which is the more accurate basis if you carry a lot of fat.