Macro Calculator
Calculate your ideal protein, carbs, and fat split.
What Are Macros?
"Macros" is short for macronutrients — the three types of nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each gram carries a specific amount of energy: protein and carbs = 4 kcal/g, fat = 9 kcal/g, alcohol = 7 kcal/g. A macro calculator takes your daily calorie target and splits it into grams of each macro based on your body weight and goal.
Why it matters: hitting the same calorie number with 50 g of protein versus 200 g of protein produces very different results for muscle, satiety, and fat loss. Calories drive weight change. Macros drive body composition change.
How This Macro Calculator Works
The tool does three things in order:
- Estimates your TDEE using the Mifflin-St Jeor formula and your activity level.
- Adjusts your daily calorie target based on your goal (cut, maintain, or bulk).
- Splits those calories into macro grams using evidence-based ratios.
The default macro splits used:
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat loss (cut) | 35% | 35% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle gain (bulk) | 25% | 50% | 25% |
How Much Protein Do You Actually Need?
The single most researched macro recommendation for active adults is 1.6–2.2 g of protein per kg of bodyweight (roughly 0.7–1.0 g per pound). At the higher end during a fat-loss phase, protein preserves muscle while you're in a deficit. Meta-analyses of resistance-training studies show diminishing returns above 2.2 g/kg — more protein doesn't build more muscle, it just adds to your calorie total.
If your body weight is 70 kg (154 lb), aim for 112–154 g of protein per day. That's roughly 4–5 hand-sized portions of chicken, fish, Greek yogurt, eggs, tofu, or similar.
How to Choose Between Cutting, Maintaining, and Bulking
Cut (fat loss)
Calorie target ≈ 10–20% below TDEE, with protein bumped to 35%+. Fats stay around 25–30% (below that hurts hormones), carbs fill the rest. Pair with 2–3 resistance-training sessions to keep muscle while you lose fat. Expect ~0.5–1 lb of loss per week. Use our calorie deficit calculator to dial in the exact target.
Maintain
Eat at TDEE. The 30/40/30 split works for most people. Maintenance phases are underrated — they're where you solidify habits, let hormones rebound after a diet, and build the baseline work capacity for your next cut or bulk.
Bulk (muscle gain)
10–15% above TDEE. Carbs climb to ~50% to fuel training, protein holds at 1.6–2 g/kg (in grams, not percent — protein needs are weight-driven, not calorie-driven). A slower bulk adds less fat than an aggressive one. Reassess every 4 weeks.
Why Macro Ratios Aren't Religion
A 40/30/30 split isn't fundamentally better than 30/40/30 — most meta-analyses show that, when protein and calories are held constant, the carb-to-fat ratio has only a small effect on weight loss. Pick what fits your diet preferences. Low-carb, higher-fat people can run 25% carbs and 45% fat without losing results. What matters more:
- Hit protein consistently (this is the non-negotiable).
- Stay within ±5% of your target calories on weekly average.
- Choose foods you can eat without hating life for more than 4 weeks.
Tracking Macros Without Losing Your Mind
Most people quit macro tracking within 3 weeks because database searching and weighing every ingredient is exhausting. If you want the insight without the friction, a photo-based macro tracker analyzes your plate in a few seconds. Read our deep dive on tracking calories without manually counting for alternative methods.
Frequently asked questions
How are macros calculated?
This calculator estimates your TDEE using the Mifflin-St Jeor equation, then splits calories into protein, carbs, and fats based on your selected goal.
What macro split should I use for weight loss?
For weight loss, a higher protein ratio (35% protein, 35% carbs, 30% fat) helps preserve muscle while in a calorie deficit.
How much protein do I need per day?
Most guidelines recommend 0.7–1.0g per pound of body weight (1.6–2.2g/kg) for active individuals. The calculator adjusts based on your goal.
Track Macros Automatically
Nouri counts your protein, carbs, and fats from meal photos — no manual logging.
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