nutrition
Macro calculator
What are macros?
Macronutrients — protein, fat, and carbohydrates — are the three nutrients that provide calories. Tracking macros gives you more control over body composition than tracking calories alone, because the ratio of protein to fat to carbs affects muscle retention, satiety, and energy levels.
How to use this calculator
- Enter your TDEE (use the TDEE Calculator if you don't know it).
- Enter your weight and body fat percentage.
- Click Calculate Macros to see your targets.
- If you came from the TDEE calculator, your TDEE is pre-filled automatically.
The formula
Protein = lean body mass (kg) × 2.2 g/kg
Fat = 25% of total calories ÷ 9 kcal/g
Carbs = remaining calories ÷ 4 kcal/g
Lean body mass = weight × (1 − body fat %)
Protein is prioritised at 2.2 g per kg of lean mass to maximise muscle retention. Fat is set at 25% of calories for hormonal health. Carbohydrates fill the remainder.
How to interpret your result
These targets are for weight maintenance. For fat loss, use the Cutting Macros Calculator. For muscle gain, use the Bulking Macros Calculator. Aim to hit protein daily — fat and carbs can flex by ±10%.
Related tools
- TDEE Calculator — find your calorie baseline
- Cutting Macros Calculator — cut with a deficit
Read more
What are macros?
Macronutrients — protein, fat, and carbohydrates — are the three nutrients that provide calories. Tracking macros gives you more control over body composition than tracking calories alone, because the ratio of protein to fat to carbs affects muscle retention, satiety, and energy levels.
How to use this calculator
- Enter your TDEE (use the TDEE Calculator if you don't know it).
- Enter your weight and body fat percentage.
- Click Calculate Macros to see your targets.
- If you came from the TDEE calculator, your TDEE is pre-filled automatically.
The formula
Protein = lean body mass (kg) × 2.2 g/kg
Fat = 25% of total calories ÷ 9 kcal/g
Carbs = remaining calories ÷ 4 kcal/g
Lean body mass = weight × (1 − body fat %)
Protein is prioritised at 2.2 g per kg of lean mass to maximise muscle retention. Fat is set at 25% of calories for hormonal health. Carbohydrates fill the remainder.
How to interpret your result
These targets are for weight maintenance. For fat loss, use the Cutting Macros Calculator. For muscle gain, use the Bulking Macros Calculator. Aim to hit protein daily — fat and carbs can flex by ±10%.
Related tools
- TDEE Calculator — find your calorie baseline
- Cutting Macros Calculator — cut with a deficit
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