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How to Use Our Macro Calculator

3 min read

How to Use Our Macro Calculator

Calories matter, but macronutrient ratios determine whether you lose fat or muscle, feel energized or sluggish, and recover well from exercise. Our Macro Calculator translates your calorie target into specific grams of protein, carbs, and fat.

Setting Up Your Inputs

  • Calorie Target -- Use your TDEE (adjusted for your goal) as the starting point. If you do not know your TDEE, use our TDEE Calculator first.
  • Goal -- Select weight loss, maintenance, or muscle gain. Each goal shifts the macro ratios differently.
  • Activity Type -- Strength training, endurance sports, and general fitness each benefit from different macro splits.

What the Calculator Provides

The calculator outputs your daily targets in grams:

  • Protein -- Typically 1.6 to 2.2 grams per kilogram of body weight for active individuals. Protein preserves muscle during weight loss and supports growth during a surplus.
  • Fat -- Usually 20-35% of total calories. Fat is essential for hormonal health and should never be cut too low.
  • Carbohydrates -- The remainder of your calories after protein and fat are set. Carbs fuel activity and recovery.

Practical Tips

Hit your protein target first. Protein is the most important macro for body composition. If you fall short on carbs or fat some days, that is fine -- but consistently missing your protein target will hinder your results.

Weigh food when starting out. Most people dramatically underestimate portion sizes. A food scale costs $10 and eliminates guesswork.

Adjust based on results. If you are not progressing after two to three weeks, adjust calories by 100-200 while keeping your macro ratios similar.

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