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How should I split my macros?

Calculate your optimal protein, carbohydrate, and fat intake based on your calorie goals and fitness objectives.

What This Calculator Is

A macro calculator breaks down your calorie target into specific grams of protein, carbohydrates, and fat (macronutrients). Different goals—weight loss, muscle building, maintenance—require different macro ratios. This calculator provides personalized targets based on your goals and body weight.

Who This Calculator Is For

People following structured nutrition plans, fitness enthusiasts tracking macros, bodybuilders and athletes optimizing performance, and anyone who's moved beyond simple calorie counting to understand the importance of food composition.

When to Use This Calculator

Use this calculator after determining your calorie target, when adjusting nutrition for new fitness goals, when meal planning and prepping, or when results plateau and you need to adjust macro ratios. Recalculate whenever your weight or goals change.

Calculate Your Macros

years (18-100)
feet
inches
pounds

Your Results

2,693
Daily Calories for Your Goal
BMR: 1,737 cal•TDEE: 2,693 cal

Macronutrient Breakdown

P
C
F
MacroGramsCalories%
Protein		135g53920%
Carbohydrates		337g134650%
Fat		90g80830%

Protein: ~0.79g per pound of body weight

The results above are guidelines for typical situations. Please consult with a doctor for your macronutrient needs if you are an athlete, training for a specific purpose, or on a special diet due to a disease, pregnancy, or other conditions.

Insights

Your Daily Targets

Aim for 135g protein, 337g carbs, and 90g fat daily to reach your goal of 2,693 calories.

Prioritize Protein

Protein helps preserve muscle, increases satiety, and has the highest thermic effect. Distribute it evenly across 3-5 meals for optimal absorption (20-40g per meal).

What are Macronutrients (Macros)?

In the context of health and fitness, macronutrients are the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. While macronutrients are necessary daily in amounts on the order of grams, micronutrients (vitamins and minerals) are typically needed in much smaller quantities.

Protein

Proteins are organic compounds comprised of amino acids. Essential amino acids can only be obtained through diet and are critical for muscle building, repair, and overall health.

Healthy Sources:

  • • Lean meats & skinless poultry
  • • Fish & seafood
  • • Beans, legumes, tofu
  • • Low-fat dairy, eggs
  • • Nuts & seeds

Carbohydrates

Carbohydrates are compounds classified as sugar, starch, or fiber. Glucose from carbs is one of the key sources of energy for humans. Complex carbs provide valuable dietary fiber.

Healthy Sources:

  • • Whole grains & oats
  • • Vegetables & fruits
  • • Legumes & beans
  • • Brown rice, quinoa
  • • Sweet potatoes

Fat

Fats are molecules comprised of carbon and hydrogen atoms. They have structural and metabolic functions and are highly energy-dense. Focus on unsaturated fats over saturated and trans fats.

Healthy Sources:

  • • Olive oil & avocados
  • • Nuts & nut butters
  • • Fatty fish (salmon, mackerel)
  • • Seeds (chia, flax)
  • • Dark chocolate (moderation)

Daily Calorie Needs

The number of calories a person needs daily depends on height, weight, age, activity level, and goals. This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), then multiplies by an activity factor to determine your Total Daily Energy Expenditure (TDEE).

Based on these factors, an average person may need anywhere from 1,600-3,000 calories per day. Recommendations are generally higher for men (2,000-3,000) than women (1,600-2,400), with increased activity requiring more calories.

Activity Level Guide

• Exercise: 15-30 minutes of elevated heart rate activity.

• Intense exercise: 45-120 minutes of elevated heart rate activity.

• Very intense exercise: 2+ hours of elevated heart rate activity.

Macronutrients in Common Foods

FoodServingProteinCarbsFat
Chicken breast3 oz26g0g3g
Egg1 large6g0g5g
Brown rice1 cup cooked5g45g2g
Banana1 medium1g27g0g
Avocado1/2 medium2g6g15g
Greek yogurt1 cup17g6g5g
Salmon3 oz22g0g7g
Almonds1 oz6g6g14g

The results above are guidelines for typical situations. Please consult with a doctor for your macronutrient needs if you are an athlete, training for a specific purpose, or on a special diet due to a disease, pregnancy, or other conditions.

How Macro Is Calculated

Based on your goals and weight, the calculator assigns protein (4 cal/g), then distributes remaining calories between carbs (4 cal/g) and fats (9 cal/g).

proteinGrams = weightKg * proteinMultiplier (goal-based)
fatCalories = calories * fatPercent; fatGrams = fatCalories/9
carbCalories = calories - proteinCalories - fatCalories; carbGrams = carbCalories/4 (proteinCalories = proteinGrams*4)
proteinPercent = proteinCalories/calories*100
Where:
weightKg = weight(lbs)*0.453592
goal lookup: weightLoss -> proteinMultiplier 2.2 g/kg, fatPercent 25%; muscleGain -> 2.0 g/kg, 25%; maintenance(default) -> 1.8 g/kg, 30%
Assumptions:
Protein set first by bodyweight target, fat set as a fixed % of total calories, carbs fill the remainder
carbGrams floored at 0 if remainder negative
All gram values rounded to nearest whole gram

Key Takeaways

  • •Protein: 0.7-1g per pound of bodyweight for active individuals
  • •Fat should be at least 20% of calories for hormone health
  • •Carbs fuel high-intensity exercise — don't go too low if active
  • •Track macros using apps like MyFitnessPal or Cronometer
  • •Focus on protein first, then adjust carbs/fats to preference

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