Macros are the three nutrients that provide calories: protein, carbohydrate and fat. This calculator sets your calorie target, then splits it in a way that suits your eating style.
Fill in the form to see your estimate. Nothing you enter is stored or sent anywhere.
Estimates only, based on population equations. Not medical advice. If you are pregnant, under 18, have a medical condition or take medication that affects weight or appetite, check with a qualified healthcare professional.
How the split is calculated
- Calories: your estimated TDEE (Mifflin-St Jeor equation × activity), adjusted for your goal.
- Protein first: about 1.6 g per kg of body weight when losing or gaining weight, 1.4 g/kg when maintaining.
- Fat: a share of calories based on your eating style (about 30% balanced, 40% lower carb, 70% keto).
- Carbohydrates: fill the remaining calories (around 25 g on keto).
Do macros matter for weight loss?
Total calories matter most for weight change. Macros mainly affect how full you feel, how well you train and whether you keep muscle. In head-to-head studies, low-fat and low-carb diets produce similar weight loss when calories are matched, so choose the split you can stick to.
Following keto? See which keto supplements are actually useful. Want more on protein? Try the protein calculator.