Calculate macros in four steps: (1) set daily calories from your TDEE and goal; (2) set protein at 1.6–2.2 g/kg of bodyweight; (3) set fat at 20–35% of calories; (4) fill the remaining calories with carbs. Convert using 4 kcal/g for protein and carbs and 9 kcal/g for fat.
Get your split in grams
Pick a goal and diet style — balanced, high-protein, low-carb, or keto. Free, no signup.
What macros are (and the calories-per-gram rule)
Macronutrients — protein, carbohydrate, and fat — are the three nutrients that supply calories. "Calculating your macros" just means dividing your daily calorie budget between them in grams. Everything hinges on one rule:
Calories per gram
Step 1: Set your calories
Macros live inside a calorie total, so that comes first. Find your TDEE, then apply your goal: subtract ~500 kcal to lose fat, keep it level to maintain, add ~300 kcal to build muscle. (New to TDEE? See what TDEE is and how to calculate it.)
Step 2: Set protein
Protein is the anchor — set it first because it's the macro with a hard target. Use 1.6–2.2 g/kg of bodyweight (go higher when cutting to protect muscle). Multiply by 4 to get its calories:
Step 3: Set fat
Fat should be 20–35% of total calories — enough for hormone health, not so much it crowds out protein and carbs. Don't go below ~0.5 g/kg. Continuing the example at 30% of 2,000 kcal:
Step 4: Fill the rest with carbs
Whatever calories remain after protein and fat go to carbs. Carbs fuel training and are the easiest macro to flex:
Carbs = remaining calories ÷ 4
That's the whole method. The Macro Calculator runs all four steps and lets you switch diet styles instantly to compare splits.
Common macro splits by goal
| Style | Protein / Carbs / Fat | Best for |
|---|---|---|
| Balanced | 30 / 40 / 30 | Most people, sustainable |
| High-protein | 40 / 35 / 25 | Fat loss, muscle retention |
| Low-carb | 35 / 20 / 45 | Appetite control, steady energy |
| Keto | 25 / 5 / 70 | Maintaining ketosis |
Track your macros, not just calories
Set your protein, carb, and fat targets in NutriBalance, then watch your remaining macros count down in real time as you log meals. The home-screen widget keeps your numbers in view all day. 14-day free trial, no card required.
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Four steps: set daily calories from your TDEE and goal; set protein at 1.6–2.2 g/kg; set fat at 20–35% of calories; fill the rest with carbs. Convert using 4 kcal/g for protein and carbs and 9 kcal/g for fat. The free Macro Calculator does it instantly.
A higher-protein split works best for fat loss — roughly 40% protein, 30% carbs, 30% fat, or simply set protein at 2.0–2.4 g/kg and divide the rest between carbs and fat. High protein preserves muscle and controls hunger in a deficit.
Aim within about 5 g of your protein and fat targets and 10–15 g of carbs. Protein is the most important to hit; carbs and fat can flex day to day as long as total calories stay on target.
For general goals, total carbs is simplest. Net carbs (total minus fibre and some sugar alcohols) is mainly useful on keto, where keeping net carbs very low matters for ketosis. Pick one approach and stay consistent.