Health · Quick Answer

How do you calculate your macros?

Macros = calories split between protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g). A common split is 40% carbs / 30% protein / 30% fat. On 2,000 calories: 200 g carbs, 150 g protein, 67 g fat.

The calories-per-gram constants

Protein: 4 cal/g
Carbs: 4 cal/g
Fat: 9 cal/g
Alcohol: 7 cal/g

Step-by-step calculation

Compute your TDEE (see the TDEE calculator)
Adjust for your goal (subtract ~500 cal for fat loss, add ~250 for muscle gain)
Set protein first: 0.7-1.0 g/lb of body weight
Set fat second: 20-35% of total calories (minimum ~0.3 g/lb for hormone health)
Fill remaining calories with carbs

Example: 2,000 cal target, 180 lb person, fat loss

Protein: 180 × 0.9 = 162 g × 4 = 648 calories
Fat: 25% × 2,000 = 500 cal / 9 = 56 g
Carbs: 2,000 − 648 − 500 = 852 cal / 4 = 213 g

Resulting split: 32% protein / 43% carbs / 25% fat

Common macro splits

|---|---|---|---|

| Balanced | 30% | 40% | 30% |

| High-protein | 40% | 30% | 30% |

| Low-carb | 35% | 15% | 50% |

| Keto | 25% | 5% | 70% |

| Athlete (endurance) | 20% | 60% | 20% |

Do macros matter more than calories?

For weight change, calories-in-vs-out is the primary driver. For body composition, strength, and satiety, macro ratios matter. Set protein high enough to preserve muscle, fat high enough for hormones, and adjust carbs to preference and performance.

Run the numbers

All calculators →

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Macro Ratio Calculator

Find the ideal protein, carb, and fat ratio for your specific fitness goal.

Keto Macro Calculator

Calculate macros for a ketogenic diet based on your stats and goals.