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Macronutrient Calculator

Enter your calorie goal and weight, choose your goal, and the calculator will break down your daily intake into protein, fat, and carbs—including amounts per meal.

Your goal

Enter your details and your results will appear here.

How does the macronutrient calculator work?

The calculator breaks down your calorie goal in three steps:

  1. Protein is calculated based on your body weight—by default, 2 g per kg during weight loss, 1.6 g per kg for weight maintenance, and 1.8 g per kg for muscle gain.
  2. Fat is set as a percentage of your calories—by default, 25% during weight loss and muscle gain, and 30% for weight maintenance.
  3. Carbs make up everything that's left.

The calculator uses standard values: protein and carbs provide 4 kcal per gram, while fat provides 9 kcal. You can change the default settings—protein from 1.2 to 2.2 g per kg, and fat from 20 to 35% of calories.

Not sure what your calorie goal should be? Calculate it first with the daily calorie needs calculator—the result will automatically appear here.

Default ratios for different goals

Goal Protein Fat Carbs
Weight loss 2 g/kg 25% of calories remainder
Weight maintenance 1.6 g/kg 30% of calories remainder
Muscle gain 1.8 g/kg 25% of calories remainder

Why these ratios? During weight loss, more protein can help preserve muscle and keep you feeling fuller. For muscle gain, protein is still important, but so are carbs—they’re your main fuel for workouts. Fat is kept within the 20-35% calorie range recommended by dietary guidelines.

Example: 2000 kcal for weight loss

A person weighing 70 kg, with a goal of 2000 kcal, aiming for weight loss:

Macronutrient Amount Calories Percentage
Protein 140 g (2 g × 70 kg) 560 kcal 28%
Fat about 56 g (25% of 2000 kcal) about 500 kcal 25%
Carbs about 235 g (the remainder) about 940 kcal 47%

With four meals, that’s about 35 g of protein, 59 g of carbs, and 14 g of fat per meal.

How to stay on track with your macros

Don't stress—you don't have to hit every gram exactly. In practice, it's enough to:

  • keep an eye on protein, as it’s often the macro people fall short on,
  • keep your calories close to your goal,
  • be flexible with the rest—a few grams more or less of fat or carbs won't make a difference.

Our guide shows you step by step how to calculate the macros in a meal. With EatSee, your macros are calculated automatically—from a photo, a sentence, or a barcode—and your meal plan puts together a full day around your calorie and protein goals.

FAQs

How do you calculate your macros?
Set your calorie goal, then choose your protein (e.g., 1.6-2.2 g per kg of body weight) and fat (usually 20-35% of calories). Use the remaining calories for carbs. To calculate grams, divide calories by 4 for protein and carbs, and by 9 for fat.
What macros should I aim for during weight loss?
A good starting point is about 2 g of protein per kg of body weight, about 25% of calories from fat, and the rest from carbs. At 70 kg and 2000 kcal, that works out to about 140 g of protein, 56 g of fat, and 235 g of carbs.
Do I need to track macros to lose weight?
No. Your calorie balance determines your weight. Keeping an eye on protein can help you preserve muscle and feel fuller, making it easier to maintain a calorie deficit.
How many carbs should I eat per day?
It depends on your calorie goal and activity level. In the calculator, carbs make up the calories left after protein and fat. If you work out, try not to let them drop too low—they’re your main fuel for exercise.
Is the macro calculator suitable for people with diabetes?
If you have diabetes, insulin resistance, or kidney disease, discuss your macronutrient ratios—especially carbs and protein—with your doctor or dietitian.

This calculator is for informational purposes only and does not replace advice from a doctor or dietitian. The calculations happen in your browser—we don’t send the data you enter anywhere. We only save it in this tab for the duration of your visit, so it can be filled in automatically in other calculators. Formulas and sources.

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