Macro calculator
Macros are the three nutrients that supply energy: protein, fat and carbohydrates. Enter your details, choose a goal and a diet style, and get daily targets in grams.
How the macros are calculated
Daily calories = Mifflin–St Jeor BMR × activity factor, then −20% to lose fat or +10% to build muscle. The calories are split by the diet preset; protein and carbohydrates provide 4 kcal per gram, fat 9 kcal per gram.
For most adults the Institute of Medicine recommends 10–35% of energy from protein, 20–35% from fat and 45–65% from carbohydrates. Low-carb and keto presets fall outside these ranges by design — check with a doctor if you have diabetes or kidney disease.
Frequently asked questions
How much protein do I need?
The minimum for adults is 0.8 g per kg of body weight. People who exercise regularly, or who are losing weight and want to keep muscle, often benefit from 1.4–2.0 g/kg.
Should I count macros or just calories?
Calories decide whether you lose or gain weight; macros decide what that weight is made of. Hitting your protein target is the most useful habit to start with.
Is keto better for weight loss?
Studies show similar fat loss on low-carb and low-fat diets when calories are equal. Choose the style you can stick to.
