What are macros?
"Macros" are the three macronutrients that make up your calories: protein (4 cal/g), carbohydrate (4 cal/g) and fat (9 cal/g). Hitting the right split — not just the right calories — is what shapes your results: enough protein preserves and builds muscle, while carbs and fat fuel training and hormones.
How this calculator sets your macros
- Calories come from your TDEE (Mifflin-St Jeor × activity), adjusted for your goal (−500 to lose, +300 to gain).
- Protein is set by bodyweight — around 2.2 g/kg when cutting to protect muscle, 1.8–2.0 g/kg otherwise.
- Carbs and fat fill the remaining calories, split by your chosen diet style (balanced, low-carb, keto or high-carb).
Tips for hitting your macros
- Prioritise protein at every meal — it's the hardest to hit and the most important.
- Weigh foods at first; portions are easy to misjudge by 20–30%.
- Adjust after 2–3 weeks based on real progress, not day-to-day scale noise.
Do I have to hit macros exactly?
No — get within ~5–10 g and you're doing great. Protein and total calories matter most; carbs vs fat is more flexible.
Why is protein set by weight, not a percentage?
Because your muscle needs scale with your body size, not your calorie intake. A percentage can leave a dieter short on protein exactly when they need it most.
Which diet style is best?
The one you can stick to. Keto, low-carb and balanced all work if calories and protein are right — pick what fits your life. Compare with the TDEE calculator.