Macros are the three nutrients that provide calories: protein, carbohydrates and fat. Enter your daily calories and choose a goal to see how many grams of each to aim for.
Macro Calculator
Not sure? Use our calorie calculator first.
Protein and carbs have 4 calories per gram and fat has 9. Adjust to suit your needs and preferences.
Choosing the Right Macro Split
- Balanced (30/40/30): A flexible split that suits most people.
- Fat loss (40/30/30): Higher protein helps preserve muscle and keeps you full in a calorie deficit.
- Muscle gain (25/50/25): More carbs to fuel hard training.
- Keto (25/5/70): Very low carb, usually under 30 to 50 g a day.
- Plant-based (20/50/30): Reflects the higher natural carb content of beans, grains and fruit.
Need protein ideas? See our best vegetarian protein sources or check your target with the protein calculator.
What Are Macronutrients?
- Protein builds and repairs muscle, supports your immune system and keeps you full. Good sources include chicken, fish, eggs, tofu, beans and Greek yogurt.
- Carbohydrates are your body’s main fuel, especially for exercise. Choose whole grains, fruit, vegetables and legumes.
- Fat supports hormones and helps absorb vitamins A, D, E and K. Choose olive oil, nuts, seeds, avocado and fatty fish.
How to Hit Your Macros
Build each meal around a palm-sized portion of protein, a fist of carbs and a thumb of fat, plus plenty of vegetables. Meal prep makes it easier: try our meal prep recipes, which come with nutrition info on every card.
Frequently Asked Questions
How do I calculate macros?
Multiply your daily calories by each percentage, then divide by 4 for protein and carbs, and by 9 for fat, to get grams.
Do I need to count macros to lose weight?
No. Calories matter most for weight loss, but hitting a protein target makes it much easier to keep muscle and stay full.
What is a good macro ratio for weight loss?
Around 40% protein, 30% carbs and 30% fat works well for many people, but the best ratio is the one you can stick to.
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