Calculate Your Daily Macros
Macronutrients - protein, carbohydrates, and fat - determine how your body uses calories. Whether you want to lose fat, build muscle, or just feel better, hitting your macro targets is more effective than counting calories alone. This calculator gives you personalized gram targets based on your goal and bodyweight.
What Are Macros?
Macronutrients are the three main nutrients your body needs in large amounts:
- Protein - 4 calories per gram. Builds and repairs muscle, keeps you full, supports immune function.
- Carbohydrates - 4 calories per gram. Primary fuel for exercise and brain function.
- Fat - 9 calories per gram. Hormone production, nutrient absorption, long-term energy.
Standard Macro Ratios by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced (maintenance) | 25% | 45% | 30% |
| Muscle gain | 30% | 45% | 25% |
| Fat loss | 35% | 35% | 30% |
| Keto | 25% | 5% | 70% |
| Endurance athlete | 20% | 55% | 25% |
Protein Target by Bodyweight
For most adults, the grams-per-bodyweight method is more accurate than percentages:
| Activity Level | Protein (g/kg body weight) | Example: 70 kg adult |
|---|---|---|
| Sedentary | 0.8-1.0 | 56-70 g |
| Recreational lifter | 1.4-1.8 | 98-126 g |
| Serious lifter | 1.6-2.2 | 112-154 g |
| Fat loss (preserve muscle) | 1.8-2.4 | 126-168 g |
Worked Example: 70 kg Woman, Fat Loss
- Calorie target: 1,800 calories/day
- Protein (35%): 157 g (630 cal)
- Carbs (35%): 157 g (630 cal)
- Fat (30%): 60 g (540 cal)
Best Food Sources
- Protein: Chicken breast, lean beef, fish, eggs, Greek yogurt, cottage cheese, tofu, lentils
- Carbs: Oats, rice, quinoa, sweet potatoes, whole-grain bread, fruit, beans
- Fat: Olive oil, avocado, nuts, seeds, fatty fish, cheese
Frequently Asked Questions
How do I calculate my macros?
Start with your daily calorie target (use our Calorie Calculator). Then apply the percentages for your goal above, dividing by 4 (protein, carbs) or 9 (fat) to get grams.
Is 1,800 calories enough to build muscle?
For most adults, 1,800 calories is too low for muscle gain. Muscle growth usually requires 2,200-3,000+ calories depending on body size and training.
Do I have to hit macros perfectly every day?
No. Aim to be within 10-15% of your targets most days. Weekly averages matter more than daily perfection.
What if I am vegetarian?
Plant proteins work fine - combine rice and beans, use soy, tempeh, seitan, lentils, and consider a plant-based protein powder.
Does timing of meals matter?
For most people, total daily intake matters more than timing. Athletes benefit from protein within 2 hours post-workout.
How long until I see results?
Fat loss: 4-6 weeks for visible change. Muscle gain: 8-12 weeks of consistent training and nutrition.