Two meals can have the same number of calories and still do very different things for you. A plate of chicken, rice, and vegetables keeps you full and fuels your training; the same calories in soda and candy leave you hungry an hour later. That difference comes down to macronutrients — or "macros."
The three macros
Almost every calorie you eat comes from one of three sources:
- Protein — 4 calories per gram. Builds and repairs muscle and keeps you full.
- Carbohydrates — 4 calories per gram. Your body's preferred fuel, especially for exercise.
- Fat — 9 calories per gram. Supports hormones and helps you absorb vitamins.
Because fat has more than twice the calories per gram, a small amount goes a long way. That's why converting percentages into grams matters.
Step 1: Find your daily calories
Start with your maintenance calories, also called TDEE (total daily energy expenditure). It's your resting burn (BMR) multiplied by an activity factor. If you want the full breakdown, our guide on TDEE walks through it.
Then adjust for your goal:
- Lose weight: about 500 calories below maintenance
- Maintain: eat at maintenance
- Gain weight: about 300 calories above maintenance
Step 2: Choose a split
A macro split is simply how you divide those calories. A few common ones (protein / carbs / fat):
- Balanced — 30 / 40 / 30. A good starting point for most people.
- High protein — 40 / 35 / 25. Helps hold on to muscle while dieting.
- Low carb — 35 / 25 / 40. For people who feel better with fewer starches.
- Keto — 25 / 5 / 70. Very low carb, very high fat.
Step 3: Convert to grams
Here's a worked example with a 2,000-calorie target on the balanced split:
- Protein: 2,000 × 30% = 600 kcal ÷ 4 = 150 g
- Carbs: 2,000 × 40% = 800 kcal ÷ 4 = 200 g
- Fat: 2,000 × 30% = 600 kcal ÷ 9 = 67 g
Those three numbers are your daily macro targets.
How to use it
The Macro Calculator does all three steps at once. Enter your age, height, weight, and activity level, pick a goal and a diet style, and it shows your daily calories along with protein, carbs, and fat in grams. Switch between splits to compare them side by side.
A few tips that make macros easier to hit:
- Build meals around protein first. It's the macro people most often fall short on.
- Aim for "close," not perfect. Being within 5–10 grams most days works just fine.
- Re-check every few kilos. As your weight changes, so do your targets.
Want to see where your calories come from in the first place? The Calorie (TDEE) Calculator shows your maintenance number, and the Body Fat Calculator helps you track whether you're losing fat rather than muscle.
These numbers are general estimates and not medical or dietary advice. If you have a health condition, talk to a doctor or registered dietitian before changing how you eat.