Calculator Nutrition
Macro calculator
Once you know your daily calories, macros tell you how to fill them. Enter a calorie target — the TDEE calculator gives you one — pick a split, and this returns your grams of protein, carbs, and fat.
Your daily macros
Protein and carbs are 4 kcal/gram; fat is 9. Aim for these as daily averages, not exact per-meal targets.
By the numbers Context
What macros are and how to split them
Macronutrients — protein, carbohydrate, and fat — are where all your calories come from. Protein and carbs each provide about 4 calories per gram and fat about 9, so the same weight of food can carry very different energy depending on its makeup. Counting macros means hitting a target for each, rather than just a single calorie number.
For weight change, total calories are what matter most, so this calculator starts from your calorie target and divides it into grams. The split then does the fine-tuning: enough protein to hold onto muscle, enough carbohydrate to fuel training, and enough fat for hormones and satiety. There is no single “correct” ratio — the best one is the one that fits your goal and that you can actually stick to.
4 / 4 / 9
calories per gram of protein, carbohydrate, and fat
Nutrition science
0.7–1 g/lb
protein per pound of bodyweight commonly targeted when active
Research
30/40/30
a balanced protein/carb/fat split that suits most people
Dietetic guidance
Sources: standard nutrition science; dietetic macronutrient guidance.
Frequently asked questions
Should I count macros or calories to lose weight?
Calories decide weight loss, so counting calories alone works. Counting macros adds a layer that helps protect muscle and manage hunger by making sure enough of those calories come from protein. Many people count calories first and add a protein target.
What is the 30/30/40 macro rule?
It refers to splitting your calories across the macros by percentage — for example 30% protein, 40% carbohydrate, and 30% fat. Exact ratios vary; the “rule” is just a balanced starting point you can adjust to your goal.
What macros should I eat to lose fat and build muscle?
A higher-protein, moderate-carb, moderate-fat split works best — enough protein (around 0.7–1 g per pound of bodyweight) to build and protect muscle, in a modest calorie deficit. Carbs fuel your training, and fat keeps hormones and hunger in check.
How do I calculate my macros?
Start from your daily calorie target (your TDEE, adjusted for your goal), set your protein based on bodyweight, then divide the remaining calories between carbs and fat. This calculator does that split for you.
Is protein or carbs more important?
For body composition, protein is the priority — it preserves muscle and is the most satiating macro. Carbs matter most for fuelling hard training. Both have a place; protein is simply the one to lock in first.