How to Calculate Your Macros (Protein, Carbs, Fat)
4 min read
Once you know your daily calories, macros tell you what those calories should be made of - protein, carbohydrates, and fat. Hitting good macro targets supports muscle, energy, and satiety, not just a number.
Here is how to calculate your macros from a calorie goal.
Step by step
- 1Start from your daily calories
Use your calorie target (your TDEE adjusted for your goal). Every gram of protein and carbs is 4 calories; every gram of fat is 9 calories.
- 2Set protein first
A common target is about 1.6 to 2.2 g of protein per kg of body weight (roughly 0.7-1 g per lb), especially when losing fat or building muscle. Multiply grams by 4 to get protein calories.
- 3Set fat next
Fat is usually 20-35% of total calories. Take that share of your calories and divide by 9 to get grams of fat.
- 4Fill the rest with carbs
Subtract protein and fat calories from your total, then divide the remainder by 4 to get grams of carbs - your energy for training and daily life.
- 5Use the calculator
Enter your calories and preferred split in the Macro Calculator to get grams of each macro instantly.
Tips
- There is no single best ratio - protein matters most, then adjust carbs and fat to your preference and how you feel.
- Higher carbs often suit active people and training days; higher fat can suit lower-activity days.
- Consistency beats precision - getting close to your targets most days is what drives results.
Frequently asked questions
How many calories are in each macro?
Protein and carbohydrates each have 4 calories per gram; fat has 9 calories per gram. Alcohol, if counted, has 7.
How much protein should I eat?
A common range is 1.6 to 2.2 g per kg of body weight (about 0.7-1 g per lb), particularly when in a calorie deficit or building muscle.
What is the best macro ratio?
There is no universal best. Prioritize hitting your protein target, then split the remaining calories between carbs and fat based on preference and activity.