Macro Calculator: Protein, Carbs & Fat for Your Goal
Free macro calculator for weight loss, maintenance and muscle gain. Get daily grams of protein, carbs and fat plus per-meal targets, in lb or kg.
What are macros?
Macronutrients ("macros") are the three nutrients that provide calories: protein (4 calories per gram), carbohydrates (4 calories per gram) and fat (9 calories per gram). Alcohol also provides calories (7 per gram) but is not a nutrient you need.
How we set your macros
- Protein: 1.6 g/kg for maintenance, 1.8 g/kg for muscle gain and 2.0 g/kg during fat loss. Higher protein during a diet helps protect muscle. For people with a high BMI, protein is based on a healthy reference weight.
- Fat: about 27% of calories, within the 20–35% range recommended by the Dietary Guidelines for Americans.
- Carbohydrates: the remaining calories, to fuel training and daily life.
Best food sources
| Protein | Carbs | Fats |
|---|---|---|
| Chicken breast, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, tofu, whey protein | Oats, rice, quinoa, potatoes, sweet potatoes, whole-grain bread, fruit, beans | Olive oil, avocado, nuts, peanut butter, seeds, salmon, eggs |
Do I need to track macros perfectly?
No. Hitting your calories and protein within about 10% most days gets you 90% of the results. Carbs and fats can vary day to day based on your preferences. Our 7-day meal plans do the counting for you.
How to use your result
A calculator gives you a starting point, not a final answer. The most reliable way to use any fitness number is the measure → act → review loop:
- Measure: record your result today, along with your morning body weight, waist measurement and a few photos.
- Act: follow a matching plan for 2–4 weeks. Use the plan builder to get a workout program and a 7-day meal plan that fit your numbers.
- Review: compare your weekly averages and measurements. If things are moving in the right direction at a sustainable pace, keep going. If not, adjust by small amounts (100–200 calories, one extra workout, 2,000 extra steps) and review again.
US and metric units
Every HelloMyTrainer calculator works in both systems. Use the lb / ft or kg / cm switch at the top of the page; your choice is remembered on this device for all calculators and meal plans. Useful conversions: 1 kg = 2.2 lb, 1 inch = 2.54 cm, 1 foot = 30.48 cm, 1 liter = 33.8 US fluid ounces.
Who should be careful with these numbers
These calculators are designed for healthy adults aged 18 and over. They are not suitable for children or teenagers, pregnant or breastfeeding women, people with a history of eating disorders, competitive athletes with very high muscle mass, or people with medical conditions that affect weight, metabolism or fluid balance (such as heart failure, kidney disease or thyroid disorders). If any of these apply to you, please speak with your doctor or a registered dietitian before using the results.
Your privacy
We never ask for your name, email or any personal details to use our tools. The calculations run in your web browser and the numbers you type are not sent to our servers. See our Privacy Policy for details.
Frequently asked questions
What is the best macro ratio for weight loss?
There is no single best ratio. What matters most is a calorie deficit and high protein. A common split is roughly 30–35% protein, 35–45% carbs and 25–30% fat.
Can I eat carbs at night?
Yes. Meal timing has little effect on fat loss compared with total daily intake.
How much protein can my body absorb per meal?
Your body digests all the protein you eat. For muscle building, 20–40 g per meal spread over 3–5 meals is a practical target.
More free fitness calculators
- BMI Calculator
- Calorie Calculator
- Body Fat Calculator
- One Rep Max Calculator
- Water Intake Calculator
- Build My Plan
Results are estimates for healthy adults and are not medical advice.