Macro Calculator

Free Macros Calculator

Use this free macros calculator to generate macronutrients target.

If you don’t yet have a Calorie target, go get that now with our Calorie Calculator.

Select the preferred protein level and dietary pattern to suit your needs. For those using Calorie targets of 1800 or less, we would recommend using the moderate dietary pattern.

See our protein guidelines for information on dietary protein intake.

Understanding Macronutrients

A person’s dietary pattern describes their habitual, average dietary intake over long periods of time. This long-term average intake is the main determinant of the health effects of a given diet, and improving dietary patterns across the population is a major public health goal. [1] 

While the specific macronutrient ratio or make-up of a diet has less significance for weight management compared to overall energy (Calorie) intake, it does play an important role in feelings of fullness, adherence, body composition, and other health outcomes in addition to both exercise and sports performance.

In the sections below, we’ll cover why macronutrients are important, how-to calculate them for various goals, and give some practical information about building a sustainable dietary pattern that also helps you reach your macronutrient targets. 

Why are Macronutrients Important?

Macronutrients or “macros” are the nutritional components that humans eat in the biggest quantities. They include protein, carbohydrates, fat, and alcohol. [2,3] The average amount of energy (Calories), in each macronutrient are approximately as follows:

• 1 gram of protein = ~ 4 Calories
• 1 gram of carbohydrate = ~ 4 Calories
• 1 gram of fat = ~ 9 Calories
• 1 gram of alcohol = ~ 7 Calories [4]

Based on data collected during interviews with tens of thousands of adults in the United States over recent decades, the average daily macronutrient intake is:

• Protein: 81 grams (16.4% of daily Calorie intake)
• Carbohydrates: 252 grams (50.5% of daily Calorie intake)
• Fats: 74 grams (33.2% of daily Calorie intake)  [5]

The specific macronutrient composition of a diet — such as “higher carb, lower fat” or “higher fat, lower carb” — has less significance for determining body weight compared to overall Calorie intake, as the total Calorie deficit or surplus will determine how much weight is lost or gained, respectively. 

However, the composition of the diet does play an important role in other ways. Diets can have different impacts on feelings of fullness (known as “satiety”), a person’s ability to stick to the diet (known as “adherence”), physical performance, body composition (e.g., fat mass vs. muscle mass), and other health effects. [6] 

For example, increasing average dietary protein intake to 1.6 grams of protein per kilogram body weight per day (112 grams per day for a 70 kg person) from a lower level of habitual intake tends to increase strength and muscle growth from exercise. [7] Similarly, reducing intake of foods with added sugar, e.g. sugars or syrups added to foods by manufacturers during processing, cooks during preparation, or by individuals at the table, can aid weight loss efforts by reducing total Calorie intake. [8] 

Let’s talk about each one of the macronutrients briefly.

Protein

Total protein intake for average folks should typically target around 1.6 grams of protein per kilogram of total body weight per day, unless there is a specific medical reason to consume less. People who are actively losing weight and/or who have risk factors for anabolic resistance may aim a bit higher. [7] Highly competitive physique athletes like bodybuilders attempting to maintain as much muscle as possible while dieting may benefit from increasing intake as high as 2.2 grams of protein per kilogram of bodyweight per day.

For those able to consume protein within this range, plant protein sources (such as soy, lentils, etc.) appear to be equivalent to animal protein sources (such as fish or eggs) for promoting strength and muscle growth. However, the distinction between plant and animal protein sources may be more important for those eating a protein-restricted diet, for example less than 1 gram of protein per kilogram of bodyweight per day, in which case prioritizing animal-derived protein sources may lead to better outcomes with respect to strength & muscle growth. [9,10] It is worth noting that there may still be other health benefits to plant-derived protein sources apart from muscle-related effects.

Achieving this minimum level of protein in the diet isn’t a huge stretch, as the average protein intake in the United States is about 1.0 gram per kilogram body weight per day. Unfortunately, the majority of this tends to come from ultra-processed foods and protein sources that contain a lot of fat, thereby increasing energy intake. [4,11]

We recommend most people consume about 1.4 to 1.6 grams of protein per kilogram of total bodyweight per day coming from lean, predominantly unprocessed or minimally processed sources. For more information on protein intake guidelines, see our article on this here.

Carbohydrates

For most individuals, carbohydrates represent nearly half of the Calories consumed daily. [4] Carbohydrate intake therefore represents a large modifiable component of overall energy balance. The specific amount of daily carbohydrate intake does not carry a ton of significance provided that other components of a health-promoting dietary pattern are in place — although the types of carbohydrates can have significant health and performance implications.

For example, multiple lines of converging data show that diets higher in fiber correlate with better health, likely due to the consumption of a dietary pattern rich in foods that are naturally high in fiber like fruits, vegetables, legumes, and whole grains. [12] 

While fiber itself may not be entirely causal, the data suggests that the total dietary fiber intake should be at least 25-30 grams per day, ideally sourced from vegetables, fruits, and complex carbohydrate sources. [13] 

For performance-minded individuals, the evidence suggests that low levels of dietary carbohydrate may impair muscle mass gain along with both strength and endurance performance, particularly in trained individuals. [14,15,16] Based on the existing evidence, we do not recommend a very low carbohydrate diet for trained individuals whose goals include significant muscular hypertrophy or strength, though a low-carbohydrate diet may be a reasonable choice for individuals new to exercise training who are trying to lose weight. There is likely minimal risk of impairing muscle gain in these individuals, particularly when compared to the substantial benefits of reducing fat mass and improving dietary patterns.

Overall, how many carbohydrates an individual should consume comes down to preferences and Calorie intake. Those who prefer a higher-carbohydrate diet and/or are consuming a higher Calorie diet will consume more carbohydrates than those eating fewer Calories and/or who prefer a lower carbohydrate diet.  Carbohydrates should primarily come from fiber-containing foods like whole grains, legumes, fruits, and vegetables Fiber intake may also mitigate some of the potential negative effects of a diet high in saturated fat. For more information, check out our podcast on fiber here. In pretty much all cases, we recommend limiting access to foods with added sugar, particularly sugar-sweetened beverages like sodas and teas.

Fat

Fats are the second major energy source for most humans, representing about a third of total daily energy intake on average.[4] Food sources rich in fats include oils, butter, certain animal meats, fish, dairy products, eggs, nuts, and avocados, among others.

Like carbohydrates, the specific amount of daily fat intake does not carry a ton of significance provided that other components of a health-promoting dietary pattern are in place — although the types of fat can have significant health and performance. [6] 

For example, foods consisting mostly of unsaturated fats, e.g., those from marine and plant sources, tend to be more health promoting than those rich saturated fat, particularly those from red meat consumed at relatively high levels. For more on this, check out our articles on red meat and cholesterol. [17] Additionally, many ultra-processed foods that are high in Calories, but aren’t particularly filling contain a significant amount of added fats. We would recommend reducing access to these.

Overall,  we recommend eating as many servings of fat as is consistent with the total calorie targets and preferred dietary pattern, e.g. low-carb, high fat, high-carb, low fat, or similar. Fats should be primarily unsaturated, e.g., from seafood and plant sources, with saturated fat limited to approximately 10% or less of total Calories. When replacing saturated fat with other nutrients, we recommend foods rich in unsaturated fats or complex carbohydrates depending on an individual’s preferences. Finally, we recommend limiting access to ultra-processed foods with added fats, particularly those that also contain added sugar and sodium.

How-To Calculate Macros

To calculate your macronutrient intake, you’ll need to know two things: 1) your daily Calorie goal, and 2) your dietary preferences. We’ve developed a handy Calorie calculator to help you determine your daily Calorie goal, so we’ll spend the rest of the time talking about the different dietary preferences baked into our macronutrient calculator.

As discussed above, there are a number of different dietary patterns that are both healthy and check all the boxes when it comes to supporting your efforts in the gym. The decision to choose one dietary pattern over another comes down to your preferences, as they’ll all work about the same provided you’re able to stick to them long-term. 

For protein, we allow users of this calculator to select a low, medium, or high protein diet, which correlates to 1.4, 1.6, and 1.9 grams of protein per kilogram body weight per day (g/kg/d). Once a person is eating at least ~ 1.4 g/kg/d, it’s unlikely they’re going to build more muscle, gain more strength, or see an improvement in health or weight loss by consuming more protein. Still, if someone wanted to eat more protein than this because they prefer it, that’s fine too. The downside to eating more protein than is necessary is that it tends to be more expensive and limits the amount of carbohydrates and fats someone can eat, which may compromise adherence in some. 

After protein is determined, the remainder of the Calories (and macros) will come from carbohydrates and fats. We  allow individuals to select from three distinct dietary patterns: 1) low carb/high fat, high carb/low fat, and moderate carb/moderate fat. These dietary patterns correlate to 20%, 55%, and 40% of daily Calories from carbohydrates in the low-,high-, and moderate-carbohydrate dietary patterns, respectively. Once the protein and dietary pattern have been selected,  balance of the Calories and macronutrients are allocated to fat. 

It should be noted that there is not a consensus definition for what qualifies as a “low” carbohydrate diet. The American Academy of Family Physicians defines a low-carbohydrate diet as having less than 20% of daily Calories from carbohydrates, whereas recent recommendations from leading research groups suggest that low carbohydrate diets have 10-26% of their daily Calories from carbohydrates.[24,25,26] In this calculator, we use 20% of daily Calories for our low-carbohydrate dietary pattern. 

We also recommend choosing a “moderate” dietary pattern  for individuals who have daily Calorie targets ~ 1800 Calories per day or less in order to support adherence and exercise, though this is admittedly speculative.

The two most important things with respect to calculating someone’s macronutrient intake are their daily Calorie goal and their dietary preferences. Outside of that, it’s mostly personal preference!

What’s a Good Macros Ratio for Weight loss or Muscle Gain?

There is no “best” macronutrient ratio or split for weight loss, muscle gain, health, or other outcome of interest. As discussed above, pretty much any macronutrient split put out by our calculator is going to work about the same as long as an individual can sustainably adhere to it in the long-term. That said, there are a few tricks of the trade that may be useful when aiming to lose weight or gain muscle.

For weight loss, we recommend that individuals consider bumping their protein intake up to 1.6 g/kg/d, which correlates to a “medium” selection in this calculator. This is likely to support training and muscle mass retention over a lower protein intake, especially when Calorie intake is reduced. Once that is out of the way, the reduced Calorie goal needed to produce weight loss will automatically result in reduced carbohydrate and fat macronutrient levels. Again, any dietary pattern is likely to produce the same amount of weight loss and individual preferences should determine what pattern is selected.

For muscle gain, the increased Calorie intake will automatically result in increased carbohydrate and fat macronutrient levels. Protein intake does not need to be adjusted higher, as the lowest level this calculator goes, e.g. 1.4 g/kg/d, provides more than enough protein to maximize muscle mass and strength gain from exercise when in a Calorie surplus. 

Overall, we do not believe that the existing scientific evidence supports a particular macronutrient ratio for health, weight loss, or muscle gain. Once an individual has an appropriate Calorie target based on their goals and is consuming enough protein, there are many different dietary patterns and macronutrient ratios that all work about the same. Because adherence is so important, an individual’s dietary preference should carry the most weight when picking a particular approach. 

Macros vs Calories: Which Should You Focus On?

Macronutrient and Calorie intake are closely related, as an individual’s Calorie intake influences how much of any one macronutrient they can have, and the total macronutrient intake determines how many Calories they consumed. If we assume that an individual is eating an otherwise healthy diet, then the winner is clear: Calories matter more than a specific macronutrient intake. Still, “focusing” on one over the other misses the forest for the trees when it comes to eating well. 

Total daily Calorie (energy) intake should achieve healthy body fat and muscle mass levels, while also supporting appropriate amounts of physical activity. It is important to note that the regulation of Calorie intake is a complex process that is not primarily under conscious control.

In other words, we do not “decide” to be hungry. Instead, the feeling of hunger seems to arise on its own until it demands our attention. How strongly this is felt and how it influences our behaviors involves a variety of biological, psychological, social, and environmental factors. This can result in an appetite that is either matched or mismatched to our actual calorie needs, regardless of our conscious desires. [18,19,20]

The dietary pattern can play a strong role in how many Calories we eat. For example, a diet that contains a lot of ultra-processed foods, specifically those containing added sodium, added sugars, and/or added fats, can lead to a spontaneous increase in Calories consumed because they tend to be very tasty, high in Calories, and not very filling. [21]

In contrast, plant-based dietary patterns, such as vegan and vegetarian diets, tend to reduce Calorie intake considerably, with some studies suggesting over 600 fewer Calories per day. [22] While we aren’t explicitly recommending a vegetarian or vegan diet to everyone, we do think including more fruits, vegetables, and other plant matter is a good idea in general.

Another factor that strongly influences Calorie intake is the food environment. This refers to the foods available in a person’s home, at work, and in their community. In general, the more access someone has to foods that are high in Calories and not very filling, the higher their Calorie intake is. This seems to be true even when there are a lot of healthy options available in the same place, because the tasty, ultra-processed foods tend to win out despite our best efforts and intentions. [23]

Ideally, a person’s dietary pattern would result in the appropriate Calorie and macronutrient intake and cons mostly of un- or minimally-processed foods. We recommend modifying the food environment to increase access to these types of foods and reduce access to ultra-processed ones that are high in Calories, added sodium, and added sugar. Our overall dietary recommendations are the following:

1. Total daily Calorie or energy intake should achieve healthy body fat and muscle mass levels, while also supporting appropriate amounts of physical activity. Use our calculator. 
2. We recommend most people consume 1.4 to 1.6 grams of protein per kilogram of total bodyweight per day coming from lean, predominantly unprocessed or minimally processed sources.
3. We recommend about 3 grams of carbohydrates per kilogram body weight per day from primarily fiber-containing foods like whole grains, legumes, fruits, and vegetables. 
4. Consume at least 30-35 grams of fiber per day, ideally from fruits, vegetables, whole grains, and legumes. For individuals who track their macronutrient and/or calorie intake, we recommend counting carbohydrates and calories from fiber. 
5. We recommend limiting access to foods with added sugar, particularly sugar-sweetened beverages like sodas and teas. This likely starts with changing the food environment. 
6. Fats should be primarily unsaturated, e.g., from seafood and plant sources, with saturated fat limited to approximately 10% or less of total Calories. 
7. When replacing saturated fat with other nutrients, we recommend foods rich in unsaturated fats or complex carbohydrates depending on an individual’s preferences.
8. We recommend consuming 3 to 5 meals per day with 3- to 5-hours in between meals. Daily macronutrients may be split across meals evenly, though this is not critically important.
9. The pre-workout meal ideally occurs 1-4 hours prior to initiating exercise, whereas the post-workout meal ideally occurs within 2 hours of finishing exercise, although much of this is influenced by personal preference for both dietary patterns, schedule, and training proximity to meals. 
10. For individuals who are training first thing in the morning or more than 6 hours after their previous meal, we recommend a small snack containing both carbohydrate and protein (e.g. 30-50 grams of carbohydrate and 5-15 grams of protein) prior to initiating exercise

We acknowledge that for the most part, an individual’s intake is not under their conscious control, thereby signifying the importance of eating behavior determinants such as the food environment. For these reasons, it’s unclear whether “focusing” on Calories or macronutrients would be a better use of resources. If pressed, we’d recommend focusing on food quality and the food environment first, then total Calorie intake, and finally a specific macronutrient intake.

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