Macro Calculator

How macros work

Protein and carbohydrate provide about 4 kcal per gram; fat provides about 9 kcal per gram. Any split that hits your calorie target will affect weight similarly, but higher protein tends to help with satiety and maintaining muscle while losing fat.

Adjust based on how you actually feel and eat — the best split is the one you can repeat.

These results are estimates for healthy adults. They are not medical advice. Speak to a doctor or registered dietitian before making significant dietary changes.