How do I calculate my macros?

Take your daily calorie target and split it into protein, carbs and fat. Protein and carbs have 4 calories per gram and fat has 9. A balanced split is around 30% protein, 40% carbs and 30% fat; higher-protein and low-carb splits shift those ratios.

What are good macros for weight loss?

For fat loss most people do well with a higher-protein split (around 40% protein, 30% carbs, 30% fat) to preserve muscle and stay full while in a calorie deficit.

Macro calculator

Turn your daily calorie target into protein, carb and fat grams. Pick a diet style and see your macros instantly.

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What are macros?

Macronutrients — protein, carbohydrates and fat — are where all your calories come from. Hitting the right split helps you keep muscle, manage hunger and reach your goal. Learn how to track macros.

How many calories should I eat?

This tool splits a calorie target you already know. To find that number, use the calorie calculator first, then bring it here.

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