Healthy Hueman
All calculators

Macro Calculator

Turn your daily calories into protein, carb and fat targets in grams—by preset or protein-first.

Type your calories, or work them out with the Calorie Goal calculator.

Method

Fixed percentages of your calories.

Split (protein / carbs / fat %)

For general information only; not medical advice. Consult a qualified professional before making health decisions.

How this is calculated

Energy per gram

protein 4 kcal · carbs 4 kcal · fat 9 kcal

Presets

grams = calories × macro % ÷ 100 ÷ kcal per gram

Protein-first

Protein = body weight (kg) × g/kg        (default 1.8)
Fat     = calories × fat % ÷ 100 ÷ 9    (default 25%)
Carbs   = (calories − protein kcal − fat kcal) ÷ 4

Presets: Balanced 30/40/30 · Low carb 40/20/40 · High carb 25/55/20 · Keto 20/5/75 (protein/carbs/fat, % of calories).

Sources

  • Atwater general factors: 4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat.
  • Jäger R et al. (2017), International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14:20.

About the macro calculator

What macros are

Macronutrients are the three nutrients that supply calories: protein and carbohydrate at about 4 kcal per gram, and fat at about 9. Your calorie target sets how much you eat; your macro split shapes what that food looks like and how well it supports training, fullness and recovery.

Read more about the Macros calculator

Presets or protein-first?

Presets divide calories by fixed percentages. They're quick and work well when your calorie target is close to maintenance. The catch is that protein moves with calories: cut calories hard and a percentage-based protein target shrinks just when you need it most.

Protein-first fixes that. It sets protein from your body weight (1.8 g/kg by default, adjustable from 1.2 to 2.4), sets fat as a share of calories so hormones and vitamin absorption are covered, then gives carbs whatever is left. It's the better choice if your goal is body composition—losing fat while keeping muscle, or building muscle.

Picking a split

There's no single best split. When calories and protein are matched, low-carb and high-carb diets produce similar fat loss, so choose the pattern you can stick with. Endurance athletes usually do better with more carbs; some people find lower-carb eating keeps hunger in check. Keto is very restrictive—20% protein, 5% carbs—and isn't necessary for fat loss.

Per-meal targets

The per-meal table divides your daily grams evenly across three, four or five meals. You don't need to be exact meal to meal, but spreading protein across the day helps with muscle repair and keeps you fuller.

Frequently asked questions

What is the best macro split for fat loss?

The best split is the one you can follow. Research shows similar fat loss across low-carb and high-carb diets when calories and protein are equal. Prioritise protein—around 1.6–2.4 g per kg—then split the rest by preference.

How much protein do I need?

Most active people do well on 1.6–2.2 g per kg of body weight a day, and up to 2.4 g/kg during fat loss. The Protein calculator gives a range for your goal.

Is keto better for weight loss?

Not when calories and protein are matched. Keto can reduce appetite for some people, but it isn't required to lose fat and can be hard to sustain.

Do I need to hit my macros exactly?

No. Aim to land within about 10 g of protein and your calorie target on most days. Carbs and fat can flex more.