Macro Calculator

Enter your Total Daily Energy Expenditure (TDEE), select your goal and diet style, and get your daily protein, carbs, and fat targets — plus a per-meal breakdown.

Don't know your TDEE? Use a TDEE calculator or multiply your body weight (lbs) × 14–16.

Adjusted calories = TDEE × 1.0 (maintenance)

Macro Splits for Maintain Weight

All diet styles compared at your selected goal.

Diet StyleProteinCarbsFat
Balanced30%40%30%
Low Carb35%25%40%
High Protein35%35%30%
Keto25%5%70%

Why Macros Matter Beyond Calories

Two diets with identical calories can produce very different body composition outcomes depending on macronutrient distribution. Protein is the most important macro for body composition: it preserves lean mass during a cut, drives muscle protein synthesis during a bulk, and has the highest thermic effect of food (TEF) — meaning your body burns roughly 25–30% of protein calories just digesting it.

Carbohydrates are your body's preferred fuel for high-intensity exercise. Higher-carb approaches tend to support performance better; lower-carb or keto approaches improve insulin sensitivity and fat oxidation, particularly beneficial for people with metabolic dysfunction.

Dietary fat supports hormone production (including testosterone and estrogen), fat-soluble vitamin absorption, and satiety. Going too low on fat (<15% of calories) can suppress hormones and increase cravings. Keto-range fat intake (65–70%) shifts your body into ketosis, using fat as the primary fuel source.

How to Adjust Your Macros Based on Results

Macros are a starting point, not a prescription. Track for 2–3 weeks, then evaluate:

Not losing weight
Reduce calories by 100–150 kcal/day, primarily from carbs or fat. Keep protein constant.
Losing weight too fast (>1% body weight/week)
Increase calories by 100 kcal. Losing too fast risks muscle loss.
Strength declining
Increase protein by 20–30g/day. Ensure you're eating enough carbs around workouts.
Always hungry
Increase protein and fiber. Fat raises satiety; consider shifting some carb calories to fat.
Low energy in workouts
Time your carbs around training. Consider a higher-carb approach if you train intensely.

Re-calculate your macros every 4–6 weeks or after a significant weight change (>5 lbs), since your TDEE shifts as your body composition changes.

Frequently Asked Questions

What ratio of macros is best for weight loss?
A higher protein ratio (35-40%) helps preserve muscle and increases satiety. The carb/fat split depends on preference — some people thrive on low-carb, others need more carbs for energy. Start with balanced and adjust.
Do macros matter if I am in a calorie deficit?
Yes. Even in a deficit, adequate protein (1.2-1.6 g/kg) prevents muscle loss. Higher protein also increases satiety, making the deficit easier to sustain.
How do I know if my macros are right?
Track for 2-3 weeks. If energy is stable, hunger is manageable, workouts are not suffering, and weight is trending in the right direction, your macros are working.
What is the keto macro split?
Typically 5% carbs (20-50g), 25-30% protein, and 65-70% fat. This extremely low carb intake forces your body to burn fat for fuel through ketosis.
Should I count net carbs or total carbs?
For general health and weight loss, total carbs is simpler and more conservative. For strict keto, net carbs (total minus fiber) is standard practice since fiber is not digested.

Log meals and track your macros automatically

Vitalix AI nutrition tracking logs meals with a photo or description, auto-fills macros, and shows how your actual intake compares to your targets — every day.

Start Tracking Free

This calculator is for informational purposes only and does not constitute medical advice. Individual needs vary based on age, health status, training intensity, and other factors. Consult a registered dietitian or qualified healthcare provider before making significant dietary changes.