Select Gender:
Age:
Weight (kg):
Height (cm):
Activity Level:
Select Goal:
Calories tell you how much to eat. Macros tell you what to eat it as. Our free macro calculator splits your daily calories into protein, carbs, and fat targets built around your goal, fat loss, muscle gain, or just holding steady.
Calculate Your Daily Macros By Calorie Target
Get the calorie number wrong and the rest doesn’t matter; a perfect macronutrient ratio on the wrong total still won’t move the scale the way you want. That’s why we start with your maintenance calories, not a guess.
Why Calories Come Before Macros
Enter your weight, activity level, and goal, and we work out your total first. From there, the protein carbs fat split gets layered on top, adjusted for whether you’re cutting, building, or maintaining.
Macro Splits For Fat Loss, Muscle Gain And Maintenance
There’s no universal ratio that works for everyone chasing every goal, a bodybuilder in a bulk and someone easing into a calorie deficit need genuinely different numbers, not the same split with smaller portions.
Goal | Protein | Carbs | Fat |
Fat Loss | 35–40% | 25–35% | 25–30% |
Muscle Gain | 25–30% | 40–45% | 25–30% |
Maintenance | 25–30% | 40–45% | 25–30% |
If fat loss is the priority, pair your macros with our TDEE calculator to confirm the deficit itself is realistic before you start counting grams.
How Protein, Carbs And Fat Work Together
Protein repairs the muscle you’re training. Carbs fuel the training itself, especially anything above moderate intensity. Fat runs your hormones in the background; cut it too hard and everything else starts underperforming, energy included.
Most people chasing macros for muscle gain underestimate carbs and overestimate how much fat they can trim without consequences. Check your protein number separately against our protein intake calculator, it’s worth getting right on its own, not just as a slice of a bigger pie.
Best Foods To Hit Your Macro Targets
A high-protein diet doesn’t need to be complicated; chicken, eggs, Greek yogurt, and fish cover most of it. Rice, oats, and fruit handle carbs; olive oil, nuts, and avocado round out fat without much thinking involved.
Once your macros are dialled in, body composition, not just the scale, is the real marker of progress. Our body fat calculator is a better follow-up check than weighing yourself daily.
Frequently Asked Questions
How many macros should I eat a day?
Depends on goal and body weight. A common starting point is 1.6 to 2.0 g of protein and 0.7 to 0.8 g of fat per kg, with carbs filling in whatever’s left.
What's the best macro split for weight loss?
Higher protein tends to work best, around 2.0 g per kg, alongside a moderate calorie deficit. It helps hold onto muscle while the number on the scale drops.
Do macros matter more than calories?
Not really. Calories decide whether weight goes up or down. Macros decide what that change is made of: muscle or fat.
Can I hit my macros and still not lose weight?
Only if the calorie target behind them is wrong. Macros just split up that number, so a bad activity level or goal setting throws everything off downstream
Is a high protein diet safe?
For most healthy adults, yes. Up to around 2.0 to 2.2 g per kg is generally considered fine, and plenty of athletes eat at that level without any issue.