Macro calculator: how to set protein, fat, and carbs

Macros are simply how your calories are split into:

• Protein
• Fat
• Carbs

The “best” macro split is the one that supports your goal and adherence.

Quick macro calculator

• Macro calculator

The simplest macro approach (that works)

1. Set a calorie target (maintenance or deficit/surplus).
2. Set a protein floor.
3. Set a minimum fat level.
4. Put remaining calories into carbs.

Useful tools:

• Maintenance calories
• Protein target

Common macro mistakes

• No calorie target: macros without calories is guesswork.
• Protein too low: makes dieting harder and recovery worse.
• Fat too low: can harm satiety and adherence.
• Daily perfection: weekly averages matter more.

Track results with measurements

If macros are dialed in but results look confusing, track more than weight:

• Measurement tracker
• Body fat estimator