How to calculate your macros: protein, carbs and fat
Counting macros is counting calories in more detail: not just how much you eat, but where that energy comes from. We explain protein, carbohydrates and fat, how much of each you need and how to work out your grams in three steps.
Key takeaways
- Protein and carbs provide 4 kcal per gram; fat provides 9.
- Healthy ranges: 10–35% protein, 45–65% carbs, 20–35% fat.
- Grams = calories × percentage ÷ 4 (or ÷ 9 for fat).
- Put protein first; the rest falls into place more easily.
Article contents
What are macronutrients?
They are the three nutrients that provide energy: protein, carbohydrates and fat. You need all three, and each one does something different:
- Protein (4 kcal per gram): builds and repairs muscle and tissue, and helps you feel full.
- Carbohydrates (4 kcal per gram): the preferred fuel for your brain and for your muscles when you exercise.
- Fat (9 kcal per gram): helps you absorb vitamins and make hormones. It has more than twice the energy per gram.
Recommended ranges
Nutrition guidelines suggest a healthy range for each macro, as a share of your calories:
- Protein: 10 to 35%.
- Carbohydrates: 45 to 65%.
- Fat: 20 to 35%.
There is room to move within those ranges. What matters most is eating enough protein and getting your calories right for your goal.
How to calculate your macros in 3 steps
- Work out your daily calories. Use our calorie calculator.
- Choose a split for your goal (table below).
- Convert to grams: calories × percentage ÷ 4 for protein and carbs, and ÷ 9 for fat.
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Lose weight | 30% | 40% | 30% |
| Maintain | 25% | 45% | 30% |
| Build muscle | 30% | 45% | 25% |
When losing weight, protein goes up because it helps keep muscle and control hunger.
A worked example
A woman with 1,953 maintenance calories wants to keep her weight (25% / 45% / 30%):
- Protein: 1,953 × 0.25 ÷ 4 ≈ 122 g
- Carbohydrates: 1,953 × 0.45 ÷ 4 ≈ 220 g
- Fat: 1,953 × 0.30 ÷ 9 ≈ 65 g
Tips to hit your macros
- Add a protein source to every meal: eggs, chicken, fish, beans, yogurt.
- Choose carbs with fibre: oats, corn tortillas, fruit, vegetables.
- Get your fat from avocado, nuts, seeds and olive oil.
- Plan protein first; the other macros fall into place more easily.
To go deeper on protein, read our guide on how much protein you need.
Frequently asked questions
What are macros?
They are the macronutrients that provide energy: protein, carbohydrates and fat. Counting them shows where your calories come from.
How do I calculate macros for weight loss?
Work out your calories with a deficit, choose a split with more protein (for example 30% protein, 40% carbs and 30% fat) and convert it to grams.
How many calories are in a gram of each macro?
A gram of protein or carbohydrate provides 4 kcal, and a gram of fat provides 9 kcal.
Is it better to count calories or macros?
Counting calories is enough to change your weight. Counting macros adds quality: it helps you eat enough protein and feel better about how you eat.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005. doi.org/10.17226/10490
- World Health Organization. Healthy diet — Fact sheet. www.who.int/news-room/fact-sheets/detail/healthy-diet
We write nutrition guides with the same calculations and sources the app uses, cited at the end of each article.
This content is for information only and does not replace advice from a doctor or dietitian. If you have a health condition, are pregnant or take medication, check with a professional before changing how you eat.
