How to Calculate Macros
Macronutrients, or macros, are the key nutrients your body needs in large amounts: protein, carbohydrates, and fats. Understanding how to calculate macros is essential for anyone looking to improve their nutrition, lose weight, gain muscle, or maintain a healthy lifestyle. In this guide, we'll explain how to calculate macros using both metric and U.S. units, how to determine your daily needs, and what each macronutrient does for your body.
What Are Macros?
Macros are the building blocks of nutrition. Each macro plays a specific role in the body:
- Protein: Builds and repairs tissues, including muscles.
- Carbohydrates: Provide the body's main source of energy.
- Fats: Support hormone production, cell structure, and energy storage.
How to Calculate Macros
To calculate your macros, you need to determine your Total Daily Energy Expenditure (TDEE), then set your macro ratio based on your goals (e.g., fat loss, maintenance, or muscle gain). Once you know your daily calorie needs, you distribute those calories among protein, carbs, and fat according to your chosen ratio.
Here is how you calculate the grams of each macro based on their caloric values:
- Protein: 1 gram = 4 calories
- Carbohydrates: 1 gram = 4 calories
- Fat: 1 gram = 9 calories
Example: 2,000 Calorie Diet (40/30/30 Ratio)
- Carbs (40% of 2,000) = 800 calories → 800 / 4 = 200g
- Protein (30% of 2,000) = 600 calories → 600 / 4 = 150g
- Fats (30% of 2,000) = 600 calories → 600 / 9 ≈ 67g
Metric vs US Macros Calculation
Metric Calculator: Uses weight in kilograms, height in centimeters, and energy in kilocalories to determine macro breakdown.
US Calculator: Uses weight in pounds, height in inches/feet, and calories to provide macronutrient needs.
Choose the calculator below based on your preferred measurement system.
F.A.Q. - Frequently asked questions
Macros, short for macronutrients, include protein, carbohydrates, and fats — the three primary nutrients your body needs in large amounts for energy, growth, and bodily functions.
A common macro ratio for fat loss is 40% carbs, 30% protein, and 30% fats, but the best ratio depends on individual factors like activity level, metabolism, and goals.
Both are important. Counting macros ensures you're getting the right balance of nutrients, while calorie counting ensures you're within your daily energy needs.
Yes, factors like age, gender, activity level, and health goals all affect your ideal macronutrient intake.