How to Calculate Your Daily Macros

Macronutrients — protein, fat, and carbohydrates — are the three major nutrients your body uses for energy. Knowing how to set your macro targets is fundamental to achieving any nutrition goal, whether you want to lose fat, build muscle, or simply eat healthier.

What Are Macros?

The three macronutrients each provide calories:

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram

Step 1: Calculate Your TDEE

Before setting macros, you need to know your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns in a day.

Use our TDEE Calculator to find your number.

Step 2: Set Your Calorie Target

Adjust your TDEE based on your goal:

Step 3: Set Your Protein Target

Protein is the most important macro for body composition. A general guideline:

• Sedentary: 1.2g per kg bodyweight
• Active: 1.6–2.0g per kg bodyweight
• Muscle building: 2.0–2.2g per kg bodyweight

Step 4: Set Your Fat Target

Aim for at least 0.8–1.0g per kg bodyweight to maintain healthy hormone levels.

Step 5: Fill With Carbohydrates

Once protein and fat are set, fill the remaining calories with carbohydrates.

Example Calculation

For a 75kg person with TDEE = 2500 kcal, goal = lose weight:

1. Calorie target: 2500 - 500 = 2000 kcal
2. Protein: 75 × 1.8 = 135g = 540 kcal
3. Fat: 75 × 1.0 = 75g = 675 kcal
4. Carbs: (2000 - 540 - 675) / 4 = 196g

Practical Tips

1. Track consistently — Use an app or log your meals for at least 2 weeks
2. Prioritize protein — It keeps you full and preserves muscle during weight loss
3. Don't fear fat — Healthy fats are essential for hormones and vitamins
4. Adjust over time — If progress stalls after 2–3 weeks, reassess

Conclusion

Calculating macros doesn't have to be complicated. Start with your TDEE, set a protein target, add adequate fat, and fill the rest with carbs. Track for a few weeks, see how your body responds, and adjust from there.

Use our Macro Calculator to automate these calculations.