Macro calculator
Macros are the protein, carbs and fat that make up your calories. Get your daily targets for losing weight or maintaining.
| Macro | Grams | Calories | Share |
|---|---|---|---|
| Protein | 128 g | 512 | 31% |
| Carbs | 163 g | 652 | 39% |
| Fat | 55 g | 495 | 30% |
How we calculate it
We start with your calorie target: maintenance calories from the Mifflin-St Jeor equation, minus a deficit for your pace. Protein comes first, based on your goal weight. Then we split the rest between fat and carbs.
Balanced puts about 30% of calories in fat. High protein raises protein to about 1 gram per pound of goal weight. Low carb keeps carbs around 20% of non-protein calories, with a 50-gram minimum.
Do macros matter for weight loss?
Calories decide whether you lose weight. Macros decide how it feels and what you lose. Enough protein protects muscle and keeps hunger down. The carb and fat split matters much less, so choose the one you can stick with.
Questions
What are the best macros for weight loss?
There’s no single best split. Hitting your calorie target and getting enough protein matter most. After that, choose the carb and fat balance you enjoy and can keep up.
How many carbs should I eat to lose weight?
It depends on your calories and preferences. On a balanced plan, carbs often land between 100 and 250 grams a day. Low carb can work well too if it helps you eat less overall.
Should I count macros or calories?
Start with calories and protein. Once those are consistent, tracking carbs and fat can help fine-tune, but it isn’t required to lose weight.