Macro Calculator
Macros are calculated from your target daily calories using percentage splits. Protein and carbohydrates each provide 4 ...
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How It Works
Macros are calculated from your target daily calories using percentage splits. Protein and carbohydrates each provide 4 calories per gram. Fat provides 9 calories per gram. A Balanced split (30/35/35 protein/fat/carbs) on 2,000 calories = 150g protein, 78g fat, 175g carbs.
Quick Reference
2000cal, 30/40/30
P/C/F split
150g P, 200g C, 67g F
2500cal, 25/50/25
Balanced macro
156g P, 313g C, 69g F
Keto: 70% fat
2000cal
156g fat, 50g carbs
Tips & Shortcuts
Protein should be prioritized first when setting macros — it protects muscle during a deficit and promotes satiety.
Fat intake should never drop below 0.3g/lb bodyweight (0.6g/kg) to maintain hormone production.
Carbs are the most flexible macro — adjust them last after setting protein and fat minimums.
Common Mistakes
Focusing only on calories and ignoring protein
Without adequate protein (1.6–2.2g/kg), weight loss comes from both fat and muscle. Hitting your protein target protects muscle mass.
Following the same macro split regardless of goal
A cutting phase needs higher protein (35–40%), while a bulking phase can have more carbs. Goals should determine your split.
Frequently Asked Questions
Macronutrients — protein, carbs, and fat — are the three energy sources. Protein and carbs each provide 4 cal/g; fat provides 9 cal/g. Tracking macros optimizes body composition beyond calorie counting alone.
For muscle gain, aim for 0.7–1g of protein per pound of bodyweight (1.6–2.2g/kg). Higher protein also protects muscle during a calorie deficit.
Keto is typically 70–75% fat, 20–25% protein, and 5–10% carbs (under 50g net carbs daily), forcing the body into ketosis.
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