How do I calculate my macros?
- 1Choose how to get your calories: enter them, or let the calculator estimate them from your details and goal.
- 2Enter your weight so your protein can be checked against it.
- 3Pick a diet style — balanced, high protein, low carb or keto — or set your own percentages.
- 4Choose how many meals you eat and read your grams for the day and for each meal.
How are macros calculated from calories?
- 01Protein g = calories × protein % ÷ 4
- 02Carbohydrate g = calories × carb % ÷ 4
- 03Fat g = calories × fat % ÷ 9
- 04Fibre g = calories ÷ 1,000 × 14
- 05Protein per kg = protein g ÷ body weight kg
Each gram of protein or carbohydrate gives about 4 kcal and each gram of fat about 9 kcal (the Atwater factors used on every food label). So once you know your calories and how you want to split them, the grams follow directly.
The balanced style sits inside the Acceptable Macronutrient Distribution Ranges of the US National Academies: 45–65 % of calories from carbohydrate, 10–35 % from protein and 20–35 % from fat. High protein raises protein to 30 %, which helps you stay full and keep muscle while losing weight. Low carb keeps carbohydrate under 26 % of calories, and keto under about 50 g a day.
Protein needs are best judged per kilogram of body weight: adults need at least 0.8 g/kg, and people who do strength training build more muscle with about 1.6 g/kg (up to 2.2 g/kg). The calculator shows your figure so you can adjust the split.
If you choose “Work them out for me”, calories come from the Mifflin–St Jeor formula and your activity level, exactly as in our calorie calculator, with the same safe minimums.
Example: macros for a 70 kg man
For a 30-year-old man of 70 kg and 175 cm who exercises 3–5 days a week and wants to stay at his weight, the day is about 2,556 kcal.
On a balanced split that is 128 g of protein, 319 g of carbohydrate and 85 g of fat a day — 1.8 g of protein per kg.
Over 3 meals: about 43 g of protein and 852 kcal per meal.
Good to know
- Hit your protein first, then fill the rest with carbs and fat you enjoy — the split matters less than the total calories.
- Desi meals are often low in protein: add an egg, a bowl of yogurt or a piece of chicken or paneer to roti and daal.
- Weigh oil and ghee — one tablespoon (14 g) is about 14 g of fat and 120 kcal.
- Use the food calorie counter to see how close a normal day's meals come to these numbers.
Macro calculator — common questions
How much protein do I need a day?
At least 0.8 g per kg of body weight for adults — 56 g for a 70 kg person. If you lift weights or are losing weight, about 1.6 g per kg (110 g at 70 kg) helps keep and build muscle.
Protein kitna khana chahiye? (How much protein should I eat?)
Har kilo wazan par kam az kam 0.8 gram — 70 kg ke liye 56 gram. Exercise ya gym karte hain to 1.6 gram per kg tak. (At least 0.8 g per kg; up to 1.6 g per kg if you exercise.)
What is the best macro split for weight loss?
Any split works if your calories are below maintenance, but a higher protein share (25–30 %) keeps you fuller and protects muscle. Choose the high-protein style if you're not sure.
What are macros for keto?
Usually about 5–10 % carbohydrate (20–50 g a day), 15–25 % protein and 70–80 % fat. The keto style here uses 5/20/75.
How many calories are in a gram of protein, carbs and fat?
Protein and carbohydrate give about 4 kcal per gram and fat about 9 kcal per gram. Alcohol gives 7 kcal per gram.
Should I eat the same macros every day?
Being close on most days is enough. Weekly averages matter more than hitting every gram, especially for carbs and fat.
Sources
- US National Academies – Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (2005): AMDR and protein RDA
- Jäger R et al. – ISSN position stand: protein and exercise (J Int Soc Sports Nutr, 2017)
- Morton RW et al. – Protein supplementation and resistance training gains: meta-analysis, 1.6 g/kg/day (Br J Sports Med, 2018)
- Feinman RD et al. – Dietary carbohydrate restriction as the first approach in diabetes management (Nutrition, 2015): low-carb < 26 % of energy
- Dietary Guidelines for Americans 2020–2025 – 14 g of fibre per 1,000 kcal
Formulas last reviewed: September 30, 2026 ·How we check our formulas