Macro Calculator
To calculate your macros, find your daily calories and split them into protein, carbs and fat: protein and carbs have 4 calories per gram, fat has 9. On 2,000 calories a balanced 20/30/50 split is 100 g of protein, 67 g of fat and 250 g of carbs. Enter your details, goal and preferred split to get your own numbers for the day and for each meal.
Macro calculator
Activity level
| Calories | 1,950 per day |
| Protein | 98 g (0.64 g/lb) |
| Fat | 65 g |
| Carbs | 244 g |
| Each meal | 650 calories |
| Protein · fat · carbs | 33 g · 22 g · 81 g |
Split shown as protein/fat/carbs, % of calories. Protein and carbs have 4 calories per gram, fat has 9. BMR by the Mifflin–St Jeor equation. Add your body fat % to use Katch–McArdle instead.
Macro splits compared
For a lightly active 30-year-old woman of 168 cm and 68 kg maintaining her weight (1,950 calories a day):
| Split (protein/fat/carbs) | Protein | Fat | Carbs |
|---|---|---|---|
| Balanced · 20/30/50 | 98 g | 65 g | 244 g |
| Higher protein · 30/30/40 | 146 g | 65 g | 195 g |
| Lower carb · 30/40/30 | 146 g | 87 g | 146 g |
The balanced split sits inside the ranges the US National Academies set for adults (protein 10–35%, fat 20–35%, carbs 45–65% of calories). The higher-protein and lower-carb splits go below the usual carb range on purpose — they suit people who feel fuller on more protein and fat. Whatever the split, check that protein lands near your target from the protein calculator.
How the calories are set
The calculator uses the same steps as the maintenance calorie calculator: BMR by Mifflin–St Jeor (or Katch–McArdle if you enter your body fat %), times your activity factor; minus 15% to lose weight (never below BMR) or plus 10% to gain. Then the split turns calories into grams.
Macros in common foods
Per typical serving, from the food database behind the diary (averages from USDA FoodData Central and standard food composition tables):
| Food | Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Chicken Breast | serving, 150 g | 206 | 44 g | 2.7 g | 0 g |
| Salmon | fillet, 150 g | 312 | 33 g | 20 g | 0 g |
| Eggs | one, 55 g | 85 | 7.2 g | 6.1 g | 0.6 g |
| Greek Yogurt | cup, 150 g | 110 | 15 g | 3 g | 5.4 g |
| Tofu | serving, 100 g | 117 | 12 g | 7 g | 1.5 g |
| Lentils | plate, 200 g | 232 | 18 g | 0.8 g | 40 g |
| White Rice | plate, 200 g | 260 | 5.4 g | 0.6 g | 56 g |
| Pasta | plate, 200 g | 270 | 10 g | 1.2 g | 52 g |
| Boiled Potatoes | serving, 180 g | 148 | 3.6 g | 0.7 g | 31 g |
| Rolled Oats | serving, 40 g | 141 | 4.9 g | 2.5 g | 24 g |
| Whole Wheat Bread | slice, 35 g | 81 | 3.2 g | 1 g | 13 g |
| Banana | one, 120 g | 115 | 1.3 g | 0.4 g | 25 g |
| Apple | one, 180 g | 94 | 0.5 g | 0.4 g | 22 g |
| Avocado | half, 100 g | 160 | 2 g | 15 g | 2 g |
| Almonds | handful, 30 g | 174 | 6.3 g | 15 g | 2.7 g |
| Peanut Butter | spoon, 20 g | 118 | 5 g | 10 g | 4 g |
| Olive Oil | spoon, 10 g | 88 | 0 g | 10 g | 0 g |
| Whole Milk | glass, 200 ml | 120 | 5.8 g | 6.4 g | 9.4 g |
Hitting your macros without weighing everything
Build meals around a protein source, add vegetables, then fill the rest with carbs and fats to taste. A free diary like Calories Not Count shows protein, fat and carbs for every meal from a search, barcode, label or photo, and the food calories and macros chart lists them per 100 g.
FAQ
What are macros?
Macros (macronutrients) are the three nutrients that supply calories: protein and carbohydrates with 4 calories per gram, and fat with 9. Alcohol, with 7 calories per gram, is sometimes counted as a fourth.
How do I calculate my macros?
First find your daily calories (maintenance, or a deficit or surplus for your goal). Then choose a split, for example 20% protein, 30% fat and 50% carbs, and convert: calories × share ÷ 4 for protein and carbs, ÷ 9 for fat.
What is a good macro ratio?
For adults, the US National Academies' ranges are 10–35% of calories from protein, 20–35% from fat and 45–65% from carbohydrates. Within them, pick what you can stick to; more protein helps with fullness and keeping muscle while losing weight.
What are the macros for 2,000 calories?
With a balanced 20/30/50 split, 2,000 calories is about 100 g of protein, 67 g of fat and 250 g of carbs a day.
What macros should I use to lose weight?
Calories decide whether you lose weight; the split decides how easy it feels. In a deficit, a higher-protein split (30% protein) helps you stay full and keep muscle. Pick Lose weight and Higher protein in the calculator, then check that protein lands near your target from the protein calculator.
How many grams of protein, carbs and fat per meal?
Divide the daily grams by the number of meals. With the balanced split on 2,000 calories and three meals, that's about 33 g of protein, 22 g of fat and 83 g of carbs per meal; the calculator shows it for 3, 4 or 5 meals.
Do I have to hit my macros exactly?
No. Getting within about 10% of your protein and calorie targets most days matters far more than exact grams of carbs and fat. Consistency over weeks is what changes results.