How do I calculate my macros for weight loss?

Step 1: Calculate TDEE. Step 2: Create 500 kcal deficit. Step 3: Set protein at 1.6–2.0g/kg body weight. Step 4: Set fat at minimum 0.7g/kg. Step 5: Fill remaining calories with carbohydrates.

What is the best macro ratio for muscle gain?

Protein: 1.8–2.2g/kg body weight. Fat: 25–30% of total calories. Carbohydrates: remaining 45–55%. Calorie surplus: 200–300 kcal above TDEE — minimises fat gain while providing energy for muscle synthesis.

How many grams of protein do I need per day?

Research consensus: 1.6–2.2g per kg of body weight for muscle building. For a 75 kg person: 120–165g/day. Space across 3–5 meals of 30–40g each for optimal muscle protein synthesis throughout the day.

What are the 3 macronutrients and their calories?

Protein: 4 kcal/gram. Carbohydrates: 4 kcal/gram. Fat: 9 kcal/gram (more than double). Alcohol: 7 kcal/gram (not a macronutrient but contributes calories). This is why high-fat foods are so calorie-dense.

Should I track net carbs or total carbs?

Net carbs = Total carbs − Fiber − Sugar alcohols. For general health and weight loss, net carbs is more meaningful. For diabetics managing blood glucose, total carbs are tracked as some fiber and sugar alcohols still affect blood sugar.

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Macro Calculator

Value

Goal

Protein

Carbs

Fat

Protein (g)

Carbs (g)

Fat (g)

No sign-up required · Runs entirely in your browser · Your data is never stored

Medically reviewed by Dr. P Nair, MBBS, MD (Community Medicine) · Author: Mayra

✓ Last reviewed: June 2026 · Methodology

Macronutrients are the three energy-yielding nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Your macro targets are calculated from your TDEE, then split by goal: fat loss (high protein, moderate carbs), muscle gain (high carbs, high protein), or maintenance (balanced split).

Protein, carbs, and fat for your goals

Use this when: you need a quick, accurate result from macro calculator without sign-up or tracking. All calculations run in your browser and no data is stored.

📜 AMDR macronutrient source

Macro splits respect the Acceptable Macronutrient Distribution Ranges from the National Academies (protein 10–35%, fat 20–35%, carbohydrate 45–65%) with protein floors per ISSN position stands for active individuals. Last reviewed: June 2026.

📊 Methodology: This calculator uses validated clinical formulas as cited in the sources below. Results are estimates for general informational purposes. Consult a qualified healthcare professional before making health decisions.

Last updated: May 2026

What Are Macronutrients?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each serves different functions in the body and provides a different amount of energy. Protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram. Continue your calculation with the Calorie Calculator, or check the Protein Calculator.

Macro Ratios by Goal

Different fitness goals require different macro ratios. For weight loss, a higher protein intake (40%) helps preserve muscle while in a caloric deficit, with moderate carbs (30%) and fat (30%). For maintenance, a balanced 30/40/30 split works well for most people. For muscle building, higher carbs (45%) fuel intense workouts, with moderate protein (35%) for muscle repair. Keto diets use very low carbs (5%) with high fat (70%).

Protein: The Building Block

Protein is essential for muscle repair, immune function, and satiety. Active individuals should aim for 1.6 to 2.2 grams per kilogram of body weight. Good sources include chicken, fish, eggs, dairy, legumes, and tofu. Spreading protein intake across meals optimizes muscle protein synthesis.

Finding Your Ideal Macros

Start with the recommended ratios for your goal, track your intake for two weeks, and adjust based on how you feel and your results. If you feel low energy, increase carbs slightly. If you are not seeing strength gains, increase protein. Macros should be personalized to your body, preferences, and lifestyle.

Important health note

This calculator is for general information and self-checking only. It should not be used as a diagnosis, treatment plan, or replacement for advice from a qualified doctor, dietitian, trainer, or other healthcare professional. If you are pregnant, managing a medical condition, taking medication, recovering from illness, or making a major diet or exercise change, please speak with a professional before acting on the result.

How do you get the most out of this calculator?

The Macro Calculator is built for people who want a fast answer without losing context. It keeps the calculation simple, shows the result clearly, and helps you understand what the number means before you use it in a real decision.

Nutrition calculators estimate daily energy needs from personal details and activity assumptions. They are helpful for planning, but real results depend on consistency, food tracking accuracy, training, sleep, and metabolism.

What are macronutrients and why do they matter?

Macronutrients (macros) are the three main categories of nutrients that provide calories: protein, carbohydrates, and fat. Unlike micronutrients (vitamins and minerals), macronutrients are needed in large quantities and form the structural basis of your diet. Your macro ratio — how you distribute calories across these three categories — significantly affects body composition, energy levels, athletic performance, and satiety.

Protein: 4 calories per gram. Essential for muscle building, repair, immune function, and enzyme production. Highest thermic effect (25–30% of calories burned in digestion).
Carbohydrates: 4 calories per gram. Primary fuel for brain and high-intensity exercise. Stored as glycogen in muscles and liver.
Fat: 9 calories per gram. Essential for hormones, fat-soluble vitamins (A, D, E, K), cell membranes, and sustained energy.

How to calculate your macro targets

Step 1: Calculate TDEE (total daily calories needed for your goal — see TDEE calculator).

Step 2: Set protein first — 1.6–2.2 g per kg of body weight. At 4 calories/g, subtract from total calories.

Step 3: Set fat minimum — 0.8–1 g per kg. At 9 calories/g, subtract from remaining calories.

Step 4: Fill remaining calories with carbohydrates.

Example — 75 kg person, 2,000 calories, fat loss goal:

Protein: 75 × 2 = 150 g = 600 calories
Fat: 75 × 0.8 = 60 g = 540 calories
Carbs: 2,000 – 600 – 540 = 860 calories ÷ 4 = 215 g
Macros: 150g protein / 215g carbs / 60g fat

Macro ratios for different goals

Fat loss: High protein (35–40%), moderate fat (25–30%), lower carbs (30–40%)
Muscle gain: High protein (30–35%), moderate carbs (40–50%), moderate fat (20–25%)
Athletic performance: Moderate protein (20–25%), high carbs (50–60%), moderate fat (20–25%)
Ketogenic: High fat (65–75%), moderate protein (20–25%), very low carbs (5–10%)

Macronutrient ratios for different goals: evidence-based splits

Goal	Protein	Carbohydrates	Fat	Notes
Fat loss (standard)	30–35%	35–40%	25–30%	Higher protein preserves muscle in deficit
Muscle gain	25–30%	45–55%	20–25%	Carbs fuel training; protein builds muscle
Endurance athlete	15–20%	55–65%	20–25%	High carb to fuel long-duration activity
Keto / very low carb	20–25%	5–10%	65–75%	India context: difficult with rice/roti staples
General health (ICMR)	10–15%	55–65%	20–30%	ICMR recommended dietary allowance for Indians

Indian diet macros: how roti, rice, and dal stack up

A typical South Indian meal (2 cups rice + sambar + 1 tbsp ghee): ~600 kcal, approximately 65% carbs, 15% protein, 20% fat. A North Indian meal (3 rotis + dal + sabzi): ~550 kcal, approximately 60% carbs, 18% protein, 22% fat. Dal is the primary protein source in vegetarian Indian diets: 1 cup cooked dal provides 14–16g protein and 230 kcal. To hit 120g protein/day on a vegetarian Indian diet, combine dal, paneer, curd, sprouts, and protein supplements. Source: ICMR-NIN Nutritive Value of Indian Foods (2017).

Health disclaimer: This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Results are based on population averages and may not apply to individuals with specific health conditions. Always consult a qualified healthcare professional. Reviewed by Dr. P Nair, MBBS, MD.

Frequently asked questions about macros

Do I need to track macros to lose weight? No — tracking calories alone (without macro specifics) is sufficient for weight loss. Macro tracking becomes more useful for body recomposition goals (simultaneous fat loss and muscle gain), athletic performance optimisation, or when troubleshooting a stalled fat loss phase.

What foods are high in protein but low in calories? Chicken breast (~31g protein/100g, 165 cal), white fish (~20–24g, 80–100 cal), egg whites (~11g, 52 cal), Greek yoghurt (~10g, 59 cal per 100g), and low-fat cottage cheese (~11g, 98 cal).

Is a low-carb diet better for fat loss? Research shows fat loss outcomes are similar between low-carb and low-fat diets when total calorie intake is matched. The best diet is the one you can adhere to long-term. Low-carb reduces water retention and glycogen, causing faster initial weight loss, but this is not fat loss.

Sources & References

National Academies — Dietary Reference Intakes (DRIs) — AMDR: protein 10–35%, fat 20–35%, carbohydrate 45–65% of total energy
ISSN — Position Stand on Protein (2017) — Active-adult protein range 1.4–2.0 g/kg/day; muscle-gain phase up to 2.2 g/kg/day

Recommended macronutrient ratios by goal

Goal	Protein	Carbohydrates	Fat	Calories
Fat loss	30–35%	35–40%	25–30%	TDEE − 400–600 kcal
Maintenance	25–30%	40–50%	25–30%	= TDEE
Muscle gain	25–30%	45–55%	20–25%	TDEE + 200–300 kcal
Athletic performance	20–25%	50–60%	20–25%	= TDEE or slight surplus
Ketogenic	20–25%	5–10%	65–75%	As needed

Protein targets by body weight and goal

Goal	Protein per kg bodyweight	Example: 70 kg person
Sedentary maintenance	0.8g/kg	56g/day
General health & fitness	1.2–1.6g/kg	84–112g/day
Muscle building	1.6–2.2g/kg	112–154g/day
Fat loss (preserve muscle)	1.8–2.4g/kg	126–168g/day
Elite athletes	2.0–3.0g/kg	140–210g/day

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⚕️ Medical disclaimer: This calculator provides educational estimates only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider about your specific situation. Formulas and reference ranges follow WHO and ICMR published guidelines — see our methodology.