Macro calculator
Get daily protein, carbs and fat targets in grams for your goal.
How macros are split
- Protein is set by body weight: 2.0 g/kg to lose weight, 1.6 g/kg to maintain, 1.8 g/kg to gain and 2.2 g/kg to build muscle, kept between 15% and 35% of calories.
- Fat is 27–30% of calories.
- Carbohydrates fill the rest.
Each gram of protein and carbohydrate has about 4 kcal, and each gram of fat about 9 kcal.
The formula
We use the Mifflin-St Jeor equation, which studies have found to be the most accurate of the common equations for estimating resting energy expenditure in healthy adults:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
If you prefer not to give a sex, we use the midpoint of the two (−78). Your BMR is then multiplied by an activity factor to estimate total daily energy expenditure (TDEE):
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly active | Exercise 1–3 days a week | 1.375 |
| Moderately active | Exercise 3–5 days a week | 1.55 |
| Very active | Hard exercise 6–7 days a week | 1.725 |
This is the same calculation C for Calories uses during setup, so the targets you get here match the app.
Read more: How to count macros.
FAQ
Frequently asked questions
What are macros?
Macronutrients: protein, carbohydrates and fat, the three nutrients that provide calories.
What macro ratio is best for weight loss?
The calorie deficit matters most. Within it, higher protein helps you keep muscle and feel full; the split of carbs and fat is largely personal preference.
Do I need to hit my macros exactly?
No. Being within about 5–10 g on most days is plenty.