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Protein, carbs & fat targets

Macro Calculator

Calculate daily macros for weight loss, maintenance, or muscle gain. Get protein, carb, and fat targets with standard, high-protein, keto, or low-fat presets based on TDEE.

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Profile

Mifflin-St Jeor BMR × activity; macros from preset split.

ft
in
lb
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Activity & goals

Lose: 500 kcal deficit · Gain: +375 kcal surplus

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Your Maintenance Macros

Target 2,336 kilocalories per day, at estimated TDEE, Standard macro split. Protein about 175 grams (30 percent), carbohydrates about 234 grams (40 percent), fat about 78 grams (30 percent). Hydration about 81 fluid ounces baseline per day.

Protein-forward foods
  • Skinless poultry
  • Fish (salmon, cod)
  • Lean beef
  • Tofu & tempeh
  • Legumes (beans, lentils)
  • Greek yogurt (plain)

Macro Calculator: Strategic Partitioning

Macros are how you split your energy budget, protein for repair and satiety, carbs for performance, fat for hormones and structure. These insights focus on why the split matters, not just the numbers.

Macro Intelligence

Protein as the "Muscle Shield"

In a deficit, adequate protein is what helps preserve muscle while you lose fat.
Aim for at least 1.2 g per kg (or ~0.55 g per lb) when cutting; higher if you're very active. The calculator's High Protein preset pushes protein to ~35% of calories, useful when you're in a deficit and want to protect lean mass.

Carbs as "Performance Fuel"

Carbs are the main fuel for high-intensity work and refilling glycogen.
If you train hard, dropping carbs too low can hurt performance and recovery. Standard and Low Fat presets keep carbs higher; Ketogenic minimizes them for people who prefer fat-adaptation. Match the preset to how you train and feel.

Fat as the "Hormonal Anchor"

Dietary fat supports hormones, absorption of fat-soluble vitamins, and cell structure.
Very low fat (under ~20% of calories) can backfire for some people. The calculator's Low Fat preset keeps fat at 15%; Standard and High Protein keep it at 30%. Ketogenic raises fat for those intentionally fat-adapted.

The Quality Factor

Same macro numbers, different outcomes.
Hitting 150 g protein with skinless chicken and legumes supports health better than hitting it with processed meats and sweetened yogurt. The calculator gives you the numbers; your food choices determine how well those numbers work for body composition and long-term health. Use the "Food for Your Goal" list as a starting point, not a limit.

Macro Calculator: How to Calculate Macros for Weight Loss, Maintenance & Muscle Gain

Use this macro calculator to get daily protein, carb, and fat targets. Choose your goal (lose, maintain, gain) and dietary preference (standard, high-protein, keto, low-fat). Based on Mifflin-St Jeor BMR and TDEE.

What This Calculator Does & Who It's For

Calculator Purpose & Outputs

This macro calculator gives you a daily calorie target and gram targets for protein, carbohydrates, and fat. It uses your metabolic baseline (age, sex, height, weight), activity level, and primary goal (lose weight, maintain, gain weight) plus a dietary preference (standard, high-protein, ketogenic, low-fat) to partition energy into macros.
  • What You'll Get:

    Daily Calorie Target: Based on TDEE with a 500 kcal deficit for weight loss, no change for maintenance, or a controlled surplus for muscle gain.

    Gram-Specific Targets: Protein and carbs at 4 kcal/g, fat at 9 kcal/g, your chosen percentages become actionable grams.

    Interactive Macro Wheel: A donut chart showing the split between protein, carbs, and fat that updates when you change goal or dietary preset.

    Hydration Baseline: Recommended daily water intake based on body weight and activity level.

    Food for Your Goal: A short list of healthier protein sources aligned with your goal.

    (This calculator is for educational purposes only and does not provide medical or nutrition advice.)

  • How Macros Are Calculated:

    Energy baseline: BMR from the Mifflin-St Jeor equation. Total Daily Energy Expenditure (TDEE):

    TDEE = BMR × Activity multiplier

    Activity: Sedentary 1.2, Light 1.375, Moderate 1.55, Very Active 1.725, Very Intense 1.9.

    Goal adjustment:

    Lose Weight: Target = TDEE − 500 kcal
    Maintain: Target = TDEE
    Gain Weight: Target = TDEE + 250–500 kcal (e.g. 375)

    Macro conversion (caloric density: protein and carbs 4 kcal/g, fat 9 kcal/g):

    Protein (g) = (Calories × Protein % / 100) ÷ 4
    Carbs (g) = (Calories × Carbs % / 100) ÷ 4
    Fat (g) = (Calories × Fat % / 100) ÷ 9

    Presets: Standard (30P/40C/30F), High Protein (35P/35C/30F), Ketogenic (25P/5C/70F), Low Fat (25P/60C/15F).

  • Ideal Users:

    Anyone wanting to calculate macros for weight loss or muscle gain: Get a single calorie target and macro split without building spreadsheets.

    People comparing high-protein vs standard vs keto splits: Toggle presets to see how gram targets change.

    Athletes and active individuals: Use activity level and gain/maintain goals to support performance and recovery.

    (This tool is for education only and does not provide medical or nutrition advice.)

  • Accuracy & Limitations:
    BMR and TDEE are estimates; individual variation is common (±10–15%). The 500 kcal deficit is a guideline (~1 lb fat loss per week); adjust with a professional if needed. Presets are templates, you can use a dedicated keto or calorie calculator for more tailored plans. This calculator does not provide medical or nutrition advice.

How the Math Works

The calculator chains three steps: estimate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, multiply by an activity factor to get Total Daily Energy Expenditure (TDEE), adjust for your goal (deficit or surplus), then split the resulting calorie target into protein, carbs, and fat grams using your chosen dietary preset.
  • BMR (Mifflin-St Jeor):
    Male: 10 × W(kg) + 6.25 × H(cm) − 5 × Age + 5
    Female: 10 × W(kg) + 6.25 × H(cm) − 5 × Age − 161

    BMR is the energy your body uses at complete rest, breathing, circulation, cell repair.

  • TDEE:
    TDEE = BMR × Activity Multiplier

    Sedentary (1.2), Light (1.375), Moderate (1.55), Very Active (1.725), Very Intense (1.9).

  • Goal Adjustment:
    Lose: Target = TDEE − 500 kcal
    Maintain: Target = TDEE
    Gain: Target = TDEE + 375 kcal
  • Macro Conversion:
    Protein (g) = Target × Protein% ÷ 4
    Carbs (g) = Target × Carbs% ÷ 4
    Fat (g) = Target × Fat% ÷ 9

    Protein and carbs provide 4 kcal/g; fat provides 9 kcal/g. Presets: Standard (30/40/30), High Protein (35/35/30), Keto (25/5/70), Low Fat (25/60/15).

How to Use This Calculator

Enter your age, sex, height, and weight to calculate BMR, then select an activity level to estimate TDEE. Choose a goal (Lose Weight, Maintain, or Gain Weight) to set your daily calorie target, and pick a dietary preset to see how those calories split into protein, carbs, and fat grams. The interactive macro wheel and food suggestions update as you adjust settings.
  • Personal Stats:
    Age, sex, height, and weight are used in the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), the calories you burn at complete rest.
  • Activity Level:
    Sedentary (1.2×) through Very Intense (1.9×). This multiplier converts BMR to TDEE. Most people with regular gym routines fall in the Lightly Active to Moderate range.
  • Goal:
    Lose Weight applies a 500 kcal deficit (~1 lb/week). Maintain keeps calories at TDEE. Gain Weight adds a controlled surplus for muscle building.
  • Dietary Preset:
    Standard (30P/40C/30F), High Protein (35P/35C/30F), Ketogenic (25P/5C/70F), or Low Fat (25P/60C/15F). The macro wheel updates instantly when you switch presets.

What Are Macros? Carbohydrates, Protein, and Fats Explained

Macronutrients: The Molecules That Provide Bulk Energy

Macronutrients (macros) are the nutrients humans consume in large quantities to supply energy and support structure: carbohydrates, protein, and fats. Each has a fixed caloric density used by this macro calculator to convert percentages into grams.
  • Caloric density (used for macro conversion):
    Protein: 4 kcal/g
    Carbohydrates: 4 kcal/g
    Fat: 9 kcal/g

    The calculator divides your calorie target and chosen percentages by these values to produce daily gram targets.

  • Carbohydrates:
    Primary fuel for the brain and high-intensity exercise. Found in grains, fruits, vegetables, legumes, and added sugars. Guidelines often suggest 45–65% of calories; low-carb and keto macro calculators target much lower (e.g. 5–10%).
  • Protein:
    Essential for repair, muscle, enzymes, and immune function. Found in meat, poultry, fish, eggs, dairy, legumes, tofu. Guidelines typically recommend 10–35% of calories; athletes and those in a deficit often aim toward the upper end (e.g. 1.2–2 g/kg). A high protein macro calculator preset often sets protein at 35% of calories.
  • Fats:
    Dense energy source; needed for hormones, absorption of fat-soluble vitamins, and cell membranes. Found in oils, nuts, avocado, fatty fish, dairy. Guidelines often suggest 20–35% of calories; ketogenic macro ratios raise fat to ~70% and lower carbs.

Macro Ratios for Weight Loss, Maintenance, and Muscle Gain

How to Choose a Macro Ratio for Your Goal

Your goal (lose weight, maintain, or gain muscle) sets total calories; your dietary preference sets how those calories are split into protein, carbs, and fat. This macro calculator applies both in one step.
  • Macros for weight loss:
    A 500 kcal daily deficit is a common starting point (~1 lb fat loss per week). Keep protein high (e.g. 25–35% of calories) to preserve muscle. Use the calculator's Lose Weight goal with Standard or High Protein preset; Low Fat is an option if you prefer more carbs.
  • Maintenance:
    Target calories = TDEE. Use Standard for a balanced split, or High Protein / Low Fat / Ketogenic based on preference and tolerance.
  • Macro ratio for muscle gain:
    A modest surplus (e.g. 250–500 kcal above TDEE) supports gain without excessive fat. Protein at 1.6–2.2 g/kg (or ~25–35% of calories) and sufficient carbs for training support recovery. Use the Gain Weight goal with Standard or High Protein preset.

The Quality Factor: Healthy vs Unhealthy Macro Sources

Same Macro Numbers, Different Food Choices

A macro calculator gives you gram targets; it does not choose foods. Hitting those targets with whole, nutrient-dense sources supports body composition and health better than hitting them with highly processed options.
  • Healthier proteins:
    Skinless poultry, fish, lean beef, tofu, tempeh, legumes, eggs, plain Greek yogurt, cottage cheese. Limit processed meats and breaded/fried proteins.
  • Healthier carbs:
    Whole grains, fruits, vegetables, legumes, potatoes. Limit refined grains and high-sugar drinks and snacks.
  • Healthier fats:
    Olive oil, avocado, nuts, seeds, fatty fish. Limit trans fats and excess saturated fat from processed foods.

FAQ

What is the best macro ratio for fat loss?

There is no single "best" ratio; protein should stay high to preserve muscle (e.g. 25–35% of calories). Many people use a moderate deficit with 30% protein, 40% carbs, 30% fat (standard), or higher protein (35%+) and lower carbs. The calculator's "Lose Weight" goal applies a 500 kcal deficit; choose a dietary preset (Standard, High Protein, Low Fat) to match your preference.

How much protein do I need?

General guidelines: about 0.8 g per kg body weight for sedentary adults; 1.2–1.6 g/kg for active or muscle-building; up to 2 g/kg for heavy training. As a share of calories, protein is often 10–35% (IOM). This macro calculator uses presets: Standard ~30%, High Protein ~35%, Ketogenic ~25%, Low Fat ~25%.

Do I need to track macros every day?

No. Tracking is a tool, not a requirement. Many people hit body-composition goals by focusing on protein and calories and keeping carbs/fat flexible. Others prefer daily macro targets for structure. Use the calculator to get your targets, then track as often as you find helpful, daily, a few days a week, or just at the start to learn portions.

What are macros?

Macros (macronutrients) are the nutrients you need in large amounts for energy: carbohydrates (4 kcal/g), protein (4 kcal/g), and fat (9 kcal/g). This macro calculator partitions your daily calorie target into gram targets for each based on your goal and dietary preference (standard, high-protein, ketogenic, low-fat).

How do I calculate macros for weight loss?

Set a calorie target below your TDEE (e.g. 500 kcal deficit for ~1 lb fat loss per week). Then split those calories into protein, carbs, and fat. This calculator does that: choose "Lose Weight," pick an activity level and dietary preset, and get daily gram targets. Prioritize protein to preserve muscle.

What macro ratio is best for muscle gain?

For muscle gain, protein is key (e.g. 1.6–2.2 g/kg or ~25–35% of calories). Carbs support training and recovery (often 40–50%); fat fills the rest (20–35%). This calculator's "Gain Weight" goal applies a controlled surplus; use Standard or High Protein preset for a muscle-gain–friendly split.

How many calories per gram do protein, carbs, and fat have?

Protein and carbohydrates each provide 4 kcal per gram. Fat provides 9 kcal per gram. This macro calculator uses those values to convert your calorie target and chosen percentages into daily gram targets.

Sources & citations

References used for the calculation method and definitions. Links open in a new tab when available.

[1]
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids – IOM

IOM macronutrient distribution ranges (AMDR): protein 10-35%, carbohydrates 45-65%, fat 20-35% of total calories.

[2]
Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20

ISSN position on protein intake for athletes: 1.4-2.0 g/kg/day for muscle building and recovery.

[3]
Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247

Mifflin-St Jeor BMR equation used as the metabolic baseline for macro calculations in this tool.

Fitness Reference Note

Informational Use: These calculations (BMI, Calories, etc.) are based on standard statistical formulas and are intended for general reference and goal-setting purposes only.

Consult Experts: This tool does not provide medical advice, diagnosis, or treatment. Results may not be accurate for athletes, pregnant individuals, or those with underlying health conditions.

Health Safety: Always consult with a healthcare professional or qualified trainer before beginning any new diet or intensive exercise program.

Privacy First: All calculations are performed locally in your browser. No health data is stored or transmitted to any server.

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