Macronutrients Calculator 2026 - Protein, Carbs, Fat

Q: What are macros (macronutrients)?

Macros are the three main nutrients that provide energy: protein, carbohydrates, and fats. Your macro targets translate your daily calories into grams of each macronutrient.

Q: How do I calculate macros from calories?

Set your calorie target (often from TDEE). Choose a macro split, then convert calories to grams using: protein = calories ÷ 4, carbs = calories ÷ 4, fat = calories ÷ 9 (after applying the chosen percentages).

Q: What’s a good macro ratio for weight loss?

There is no single best ratio. The most important factor is being in a calorie deficit. Many people do well with higher protein (to preserve lean mass and improve satiety) and a fat/carbs split they can sustain long-term.

Q: Should I set protein first?

Often yes. Many evidence-based approaches set protein based on body weight and goal (e.g., muscle gain or fat loss), then distribute remaining calories across carbs and fats based on preference and training demands.

Q: Do carbs matter for training performance?

For endurance and high-volume training, carbs often support performance and recovery. For lower-volume or preference-based approaches, lower-carb can still work if calories and protein are appropriate.

Macro calculator guide: protein, carbs, and fat (with tables)

Macros translate calories into actionable daily gram targets. Use this calculator to set a sustainable macro split for your goal (fat loss, maintenance, muscle gain) and adjust based on training, hunger, and results.

How We Calculate It: The Science

We start by calculating your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, which is the current clinical standard for accuracy.

BMR (Mifflin-St Jeor) → x Activity Level = TDEE

Once we have your TDEE (Total Daily Energy Expenditure), we apply your chosen "Macro Split" (e.g., 40% Carb, 30% Protein, 30% Fat) to determine the exact grams of each nutrient you need.

The Big Three: Protein, Carbs, & Fat

Protein (4 cal/g): The building block of muscle. High protein intake (1.6g-2.2g per kg of bodyweight) helps preserve lean mass during weight loss and boosts satiety (fullness).

Carbohydrates (4 cal/g): Your body's preferred fuel source for high-intensity training. Carbs are not "bad"; they are energy. Timing them around workouts can improve performance.

Fats (9 cal/g): Essential for hormone production (testosterone, estrogen) and nutrient absorption. Never drop fat intake too low (<0.5g per kg), or health will suffer.

Glossary of Key Terms

Mastering these terms will help you navigate nutrition advice:

Term	Definition	Takeaway
IIFYM	If It Fits Your Macros. A flexible dieting strategy where you can eat any food as long as you hit your daily nutrient targets.	Allows for 'treats' without ruining progress.
Net Carbs	Total Carbohydrates minus Fiber and Sugar Alcohols.	Used in Keto/Low-Carb diets as fiber doesn't spike blood sugar.
Insulin Sensitivity	How effectively your body uses insulin to absorb glucose (carbs) for energy rather than storing it as fat.	Exercise and lower body fat improve this.
Anabolic Window	The theoretical period post-workout where nutrient absorption is maximizing.	Largely a myth; total daily protein matters more than timing.
TEF	Thermic Effect of Food. Calories burned digesting food.	Protein has a high TEF (20-30%), meaning it boosts metabolism.
Ketosis	A metabolic state where the body burns fat for fuel instead of glucose (carbs).	Requires extremely low carb intake (<50g/day).

Common Macro Splits (Cheat Sheet)

Goal	Protein	Carbs	Fat	Best For
Balanced	30%	40%	30%	Sustainable lifestyle & general health.
Fat Loss	40%	30%	30%	Maximizing satiety and muscle retention.
Muscle Gain	30%	50%	20%	Fueling hard training sessions.
Keto	20%	5%	75%	Medical needs or preference for fat adaptation.

Expert Tip: Protein Priority

If hitting all three numbers feels overwhelming, just focus on Protein and Total Calories. If you hit your protein goal and stay within your calorie limit, the ratio of carbs-to-fats matters much less for body composition details.

Macros FAQ

Q:What are macros (macronutrients)?

Macros are the three main nutrients that provide energy: protein, carbohydrates, and fats. Your macro targets translate your daily calories into grams of each macronutrient.

Q:How do I calculate macros from calories?

Set your calorie target (often from TDEE). Choose a macro split, then convert calories to grams using: protein = calories ÷ 4, carbs = calories ÷ 4, fat = calories ÷ 9 (after applying the chosen percentages).

Q:What’s a good macro ratio for weight loss?

There is no single best ratio. The most important factor is being in a calorie deficit. Many people do well with higher protein (to preserve lean mass and improve satiety) and a fat/carbs split they can sustain long-term.

Q:Should I set protein first?

Often yes. Many evidence-based approaches set protein based on body weight and goal (e.g., muscle gain or fat loss), then distribute remaining calories across carbs and fats based on preference and training demands.

Q:Do carbs matter for training performance?

For endurance and high-volume training, carbs often support performance and recovery. For lower-volume or preference-based approaches, lower-carb can still work if calories and protein are appropriate.