What are macros?
Macronutrients — protein, carbohydrates and fat — are the three nutrients that supply energy. Tracking them ("counting macros") gives you more control over body composition than counting calories alone.
How the split is calculated
You provide a daily calorie target and the percentage of calories from each macro. The tool converts those percentages into grams using the energy density of each nutrient:
| Macro | Calories per gram |
|---|---|
| Protein | 4 kcal/g |
| Carbohydrate | 4 kcal/g |
| Fat | 9 kcal/g |
For example, 30% protein of a 2,000-calorie diet is 600 calories ÷ 4 = 150 g of protein.
Common starting ratios
- Balanced: 30% protein / 40% carbs / 30% fat
- Higher protein (fat loss): 40 / 30 / 30
- Endurance/active: 25 / 50 / 25
How to use it
- Enter your daily calorie target (use our calorie calculator if unsure).
- Set your protein, carb and fat percentages (they should total 100%).
- Calculate to see grams per macro.
Adjust ratios to fit your preferences and goals, and consult a dietitian for tailored advice.