Macro Calculator
Protein - Carbohydrates - Fat
What Are Macros & How Do You Hit Them?
Macronutrients, protein, carbohydrates and fat, are the three main categories of nutrients that provide your body with energy. Each gram of protein and carbohydrate provides 4 kcal, while each gram of fat provides 9 kcal. Your macro targets are simply your daily calorie goal split across these three nutrients in proportions suited to your goal.
Tracking macros is significantly more effective than just counting calories because it ensures you're getting enough protein to preserve or build muscle, the right amount of carbohydrates to fuel your training, and adequate fat for hormonal health.
Macro Splits By Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat Loss | 35% | 35% | 30% |
| Maintain | 30% | 40% | 30% |
| Muscle Gain | 30% | 45% | 25% |
Protein, Why It's The Priority
Protein is the most important macro regardless of your goal. For fat loss, high protein preserves muscle while you're in a calorie deficit, without it, your body will break down muscle for energy. For muscle gain, protein provides the amino acids needed to actually build new muscle tissue. Aim for a minimum of 1.6g per kg of bodyweight, the research-backed threshold for muscle protein synthesis.
Carbohydrates, Fuel For Performance
Carbohydrates are your body's preferred fuel source for intense exercise. Cutting carbs too aggressively will hurt your training performance, which in turn limits muscle retention or growth. Keep carbs high enough to train hard, especially if you lift weights or do cardio regularly. The only time to significantly reduce carbs is during a fat loss phase, and even then, keep them as high as your calorie budget allows.
Fat, Don't Cut It Too Low
Dietary fat is essential for producing hormones including testosterone and oestrogen. Dropping fat below 20% of total calories for extended periods can negatively affect hormonal health and recovery. Fat also supports vitamin absorption (A, D, E, K) and keeps you satiated between meals. Don't fear fat, just keep it within the recommended range.
How To Actually Track Macros
The most effective method is using a food tracking app like MyFitnessPal or Cronometer. Weigh your food with a kitchen scale, don't estimate. Even experienced trackers underestimate portions. You don't need to hit your macros exactly every day, being within 5-10g is fine. Consistency over weeks matters far more than perfection on any single day.
