Free calculator

Macro calculator

Split your daily calories into protein, carbs and fat, in grams.

Not sure? Work it out first.

How it splits your calories

Protein is set from your body weight: 1.6 g per kg to maintain, 1.8 to gain and 2.0 when losing weight, since more protein helps keep muscle while you eat less. Fat is set as a share of calories (22 to 40% depending on the style you pick), and carbohydrates fill the rest.

Each gram of protein and carbohydrate has about 4 calories; each gram of fat about 9. That is why a small change in fat moves your calories more than the same change in carbs.

Picking a style

If you play sport most days, the higher-carb style keeps you fuelled: carbohydrate is the main energy source in fast, stop-and-go games. Lower carb can be easier for some people when losing weight. Both work if the calories and protein are right.

Questions

What are macros?

Macronutrients: protein, carbohydrate and fat, the three parts of food that give you energy. Tracking them in grams gives you more control than counting calories alone.

What is a good macro split for losing fat?

Keep protein high, around 1.6 to 2.2 g per kg of body weight, then split the remaining calories between carbs and fat in the way you find easiest to stick to.

What macros do athletes need?

Sports nutrition guidelines suggest 1.2 to 2.0 g of protein per kg and 3 to 10 g of carbohydrate per kg a day, depending on how much and how hard you train.

Do I have to hit my macros exactly?

No. Being within about 10% most days works well. Protein is the one most worth hitting.

Sources

  1. Jager R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
  2. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.
  3. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005.

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