Enter your stats and fitness goal to get precise daily macro targets in grams — backed by evidence-based protein recommendations.
Your stats
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lbs
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Daily calorie target
Based on your TDEE
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Protein
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Carbohydrates
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Fat
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Macro breakdown
All goals comparison
Practical tips
What are macronutrients?
Macronutrients — commonly called "macros" — are the three major nutrients that provide energy. Every calorie you consume comes from one of these sources:
Protein (4 kcal/g) builds and repairs muscle tissue, produces enzymes and hormones, and is the most satiating macronutrient. It also has the highest thermic effect — your body burns more calories digesting protein than carbs or fat. For anyone resistance training, protein is the most critical macro to track consistently.
Carbohydrates (4 kcal/g) are the body's preferred fuel for high-intensity exercise, stored as glycogen in muscles and the liver. Carbohydrates are not inherently fattening — excess total calories cause fat gain, regardless of the source.
Fat (9 kcal/g) is essential for hormone production (including testosterone and oestrogen), fat-soluble vitamin absorption (A, D, E, K), and cellular membrane integrity. Adequate dietary fat supports metabolic health and hormonal function.
Calories determine weight change. Macros determine whether that change is fat or muscle. You can be in a calorie deficit and still lose significant muscle if protein is too low.
How to use your macro targets
1. Prioritise protein above everything else
Hit your protein target every day, regardless of carbs and fat. If you can only track one number, track protein. Carbs and fat are flexible — protein is not. This is the single most important habit for improving body composition.
2. Use a food tracking app with a kitchen scale
Apps like Cronometer, MacroFactor, or MyFitnessPal let you scan barcodes and log meals accurately. Use a food scale for the first 2–3 weeks — most people are surprised how far off their visual portion estimates are. After a few weeks, you'll develop accurate intuition.
3. Adjust after two full weeks
If your weight isn't moving as expected after 14 days of consistent tracking, adjust total calories by 100–150 kcal. Keep protein fixed and adjust carbs and fat proportionally. Recalculate your full TDEE every 4–8 weeks as your body weight changes.
The 80% rule: Hitting within 10–15% of your targets consistently across a week produces essentially the same results as perfect daily accuracy. Consistency beats perfection.
Frequently asked questions
What are macros and why do they matter?
Macros are protein, carbohydrates, and fat — the three nutrients that provide all dietary calories. Tracking them gives you control over body composition: while total calorie intake determines whether you gain or lose weight, macro distribution determines whether that change is primarily fat or muscle.
How much protein do I need per day?
For active individuals, 1.6–2.2g per kg of bodyweight (0.7–1g per lb) is supported by meta-analyses on resistance-trained individuals. This calculator uses 0.85g per lb as a practical middle ground. Sedentary individuals need less — approximately 0.8g/kg is sufficient for basic health without training.
What is the best macro split for fat loss?
High protein (35–40% of calories) combined with a calorie deficit is the most evidence-supported approach for losing fat while preserving muscle. The split between carbs and fat is less critical — both low-carb and moderate-carb approaches work equally well when protein and total calories are matched. Choose the ratio you can sustain.
Should I track macros or just calories?
Calories control weight change. Macros control body composition. Tracking macros is especially important if you want to minimise muscle loss during a cut or maximise lean gains during a bulk. At minimum, track protein — carbs and fat can remain flexible once protein is consistently hit.
Do I need to hit my macros exactly every day?
No. Being within 10–15% of your targets consistently over a week produces essentially the same physiological outcome as hitting exact numbers daily. Weekly averages matter more than daily precision. Focus on consistency over perfection.
Why is fat set at 35% of remaining calories?
After protein is allocated, remaining calories are split approximately 65% carbohydrates and 35% fat. This provides enough fat to support hormone production and fat-soluble vitamin absorption (minimum ~0.5g/kg bodyweight is recommended) while leaving a generous carbohydrate allocation for training performance. Adjust based on preference — many people prefer higher fat and lower carbs, and both approaches are valid.