Macro Calculator
Turn a calorie target into grams of protein, carbs, and fat — anchored to your body weight, the way coaches actually set it.
Calculate your macros
How macros are set
Calories decide whether you gain or lose; macros decide what the change is made of. The standard coaching approach anchors protein to body weight (0.8–1 gram per pound — higher when cutting, to protect muscle), sets fat around 25–30% of calories (hormone production needs it), and gives carbohydrates the remainder to fuel training and life. The energy math: protein and carbs are 4 calories per gram, fat is 9.
A worked example
2,400 calories, 180 lb, maintaining: protein 144 g (576 cal), fat ~72 g (648 cal), carbs fill the rest at ~294 g (1,176 cal). Switch the goal to fat loss and protein rises to 180 g while carbs absorb the cut — you lose weight while giving your muscles the strongest possible reason to stay.
What matters and what doesn't
In order: total calories first, protein second, the carb/fat split a distant third — research repeatedly shows fat loss is similar on high-carb and low-carb diets when calories and protein match. So hit protein daily (it's the macro people miss), spread it across 3–4 meals, and let carbs and fat flex with your preferences. Foods that make the targets easy: lean meats, Greek yogurt, eggs, fish, rice, potatoes, oats, fruit, olive oil, nuts. Perfection isn't required — being within ~10 grams on protein and ~100 calories overall, most days, is what results are made of.
Frequently asked questions
Is 1 gram of protein per pound really necessary?
It's a ceiling more than a floor — research supports 0.7–1 g/lb for active people, with the higher end most valuable in a calorie deficit. More than that isn't harmful for healthy kidneys, just usually unnecessary.
Should I do low-carb or low-fat?
Whichever you'll stick to. With calories and protein equal, fat-loss outcomes are similar. Low-carb suits people who love meat and feel steady without bread; higher-carb suits people who train hard. Adherence is the active ingredient.
Do I count fiber and sugar separately?
Fiber counts inside carbs; aim for roughly 14 g per 1,000 calories for health. Sugar fits within your carb budget — a diet of mostly whole foods handles both automatically without separate accounting.
What about alcohol?
Alcohol is ~7 calories per gram and belongs to no macro. Count a drink as ~100–150 calories taken from your carb and fat budget — and know it's the easiest place for a deficit to silently vanish.