HabitStackFree calculator
Macro calculator: protein, carbs and fat
Enter your daily calories and bodyweight to see how many grams of protein, carbohydrate and fat to aim for each day, based on your goal.
Your daily macros
Set these as your targets in HabitStack and see how much you have left as you log each meal.
Track my macros freeHow your macros are worked out
Each gram of protein and carbohydrate has about 4 calories, and each gram of fat about 9. This calculator sets your protein first, then fat, and fills the rest of your calories with carbohydrate.
Protein: set by bodyweight
Protein supports muscle repair and keeps you full. We use a common evidence-based range:
| Goal | Protein per kg of bodyweight |
|---|---|
| Lose fat | 2.0 g (higher to help keep muscle in a calorie deficit) |
| Maintain | 1.6 g |
| Build muscle | 1.8 g |
Fat: a quarter of your calories
Fat is set at 25% of your daily calories, which sits comfortably within the 20 to 35% range most guidelines recommend.
Carbohydrate: the rest
Whatever calories are left after protein and fat come from carbohydrate, your main source of energy for training.
These are starting points rather than rules. If you have a medical condition or specific dietary needs, check with a doctor or dietitian.
Frequently asked questions
What are macros?
Macros, or macronutrients, are the three nutrients that provide calories: protein, carbohydrate and fat.
How much protein do I need a day?
Most active adults do well on 1.6 to 2.2 g of protein per kg of bodyweight. This calculator uses 1.6 g to maintain, 1.8 g to build muscle and 2.0 g when losing fat.
What is a good macro split for weight loss?
A higher protein intake (around 2 g per kg), about 25% of calories from fat and the rest from carbohydrate works well for most people, alongside a moderate calorie deficit.
How many calories are in a gram of protein, carbs and fat?
Protein and carbohydrate have about 4 calories per gram, and fat about 9.
Do I need to hit my macros exactly?
No. Getting close most days matters far more than being exact. Aim to hit your protein and calorie targets, and let carbs and fat vary a little.
More free tools and features
Track it every day in HabitStack
Set your targets, log your food and workouts, and watch your progress. Free to use.
Create your free account