How this macro calculator works
This calculator works in three steps:
- Calories. We estimate the calories you burn each day with the Mifflin-St Jeor equation and your activity level. Then we adjust for your goal. For example, we take off 20% to lose fat.
- Protein. We use the middle of the range from our protein calculator. That range is based on your weight, age, and goal.
- Fat and carbs. Fat gets a set share of your calories: 20%, 30%, or 35%, depending on the eating style you pick. Carbs fill the rest.
Why protein comes first
Most macro calculators split calories by fixed percentages, like 40/30/30. That can give a small person too much protein and a large, active person too little. We set protein in grams based on your body instead. It is the macro that most affects keeping muscle, feeling full, and staying strong as you age.
Healthy ranges for carbs and fat
US guidelines suggest adults get 20% to 35% of calories from fat and 45% to 65% from carbs. Our fat options stay inside that range. If you pick a high protein goal, your carbs may fall a little below 45%. That is common and fine for most healthy adults, but ask your doctor if you have diabetes or another health condition.
Tips for hitting your macros
- Plan protein first at each meal, then add carbs and fat around it.
- Use the per-meal numbers. They are easier to hit than a big daily total.
- Keep a few easy protein foods at home, like eggs, Greek yogurt, canned tuna, and cottage cheese.
- Eating out? Many chains now post full nutrition facts. Our restaurant guides list protein, calories, and carbs for popular orders.
These numbers are a starting point. Check your progress every few weeks and adjust your calories if your weight isn’t moving the way you want.