Macros are protein, carbs and fat. We set protein from your body weight and goal (1.4 g per kg to lose, 1.0 to maintain, 1.9 to build muscle), fat at 27% of your calories, and the rest goes to carbs. Protein and carbs give 4 kcal per gram, fat gives 9.
How it's calculated
Three steps:
- Protein = body weight × a factor for your goal: 1.4 g/kg to lose (midpoint of 1.2–1.6), 1.0 to maintain (0.8–1.2), 1.9 to build muscle (1.6–2.2).
- Fat = 27% of calories ÷ 9.
- Carbs = the remaining calories ÷ 4.
For each macro we show grams, percent of calories and calories.
Example
You eat 2,000 kcal, weigh 70 kg (154 lb) and want to lose weight. Protein = 70 × 1.4 = 98 g = 392 kcal (20%). Fat = 2,000 × 0.27 ÷ 9 = 60 g = 540 kcal (27%). What remains is 2,000 − 392 − 540 = 1,068 kcal of carbs = 267 g (53%). The total is 2,000 kcal.
Limits
The accepted ranges for adults from the US Food and Nutrition Board are protein 10–35% of calories, carbs 45–65% and fat 20–35%. Our results usually land inside them, but they are a starting point, not a prescription; adjust to your hunger and performance. People with kidney disease or diabetes, and pregnant women, should check with a doctor or dietitian before changing their macro split.
General information only, not a substitute for advice from your doctor or a registered dietitian.
