How to Calculate Macros
Calculating macros comes down to two questions: how many calories you burn in a day, and how to split those calories between protein, carbs and fat. The math takes about five minutes.
If you would rather skip the arithmetic, our free macro calculator runs all four steps for you.
The three macros — and the only 3 numbers to memorize
Protein, carbohydrates and fat are the three macronutrients. Each gram carries a fixed number of calories: protein 4, carbohydrates 4, and fat 9. Remember 4-4-9 and you can sanity-check any label or calculator output.
How to calculate your macros in 4 steps
Step 1 — Estimate your TDEE
Use Mifflin-St Jeor for resting burn: men = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5; women use −161 instead of +5. Multiply by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, or 1.9 extra active.
Step 2 — Set your calorie target
For fat loss, start 10–20% below TDEE. For maintenance, stay at TDEE. For muscle gain, start around 10% above TDEE. A smaller change is easier to hold and adjust.
Step 3 — Set protein first
A useful range is 1.6–2.2 g per kg of bodyweight. Use the higher end in a calorie deficit or when training hard. Protein is set deliberately rather than left over after the other numbers.
Step 4 — Split what is left between fat and carbs
Set fat at 20–35% of calories, then give the remaining calories to carbs. Protein and carbs provide 4 calories per gram; fat provides 9.
Worked example: a 68 kg woman at 1,740 calories with 136 g protein and 54 g fat has 710 calories left for carbs: 710 ÷ 4 = 178 g carbs.
Counting macros without burning out
- Weigh food for the first two or three weeks so portions become familiar.
- Read servings per package, not just calories per serving.
- Use weekly averages instead of chasing perfect days.
- Build a rotation of meals with known macros.
FAQ
How do I figure out my macros?
Estimate TDEE, choose a goal, set protein, set fat and give the remainder to carbs. The macro calculator does this automatically.
What is the 30/30/40 rule macro?
It is a popular split of 30% protein, 30% fat and 40% carbs. It can be a starting point, but gram targets based on bodyweight are more precise.
What should my macros be to lose fat and gain muscle?
Keep protein near 2.0–2.2 g/kg, use a modest deficit for fat loss, and a modest surplus for muscle gain. You cannot maximize both at the same rate.
What should my macros be for 1,500 calories?
One example is 130 g protein, 150 g carbs and 50 g fat. Your bodyweight and goal should determine the final split.
Do I need to count macros to lose weight?
No. Tracking makes intake more predictable, but consistent portions and a calorie deficit can work without detailed logging.
Is counting macros the same as counting calories?
Calories describe how much energy you eat; macros describe where that energy comes from. Macro targets are a way to make calories more useful.