Split your daily calories into macros: grams of protein, carbohydrates and fat. Pick a balanced, high-protein, low-carb or keto split, or set your own percentages. Don’t know your calories yet? Get them first from the calorie calculator.
Macro formulas
Worked example
On 2,000 kcal a day with a balanced 25 / 50 / 25 split: protein = 2,000 × 0.25 / 4 = 125 g, carbs = 2,000 × 0.50 / 4 = 250 g, fat = 2,000 × 0.25 / 9 = 56 g. Over 3 meals that is about 42 g protein, 83 g carbs and 19 g fat each.
Common macro splits
| Diet | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 25% | 50% | 25% |
| High protein (fat loss) | 35% | 40% | 25% |
| Low carb | 30% | 20% | 50% |
| Keto | 20% | 5% | 75% |
| Endurance sports | 20% | 55% | 25% |
Health guidelines for adults suggest 45–65% of calories from carbohydrate, 20–35% from fat and 10–35% from protein.
For general information only, not medical advice. Talk to a doctor or registered dietitian before major changes to your diet or training, especially if you are pregnant, under 18, or have a health condition.
Frequently asked questions
What are macros?
Macronutrients are the three nutrients that give you calories: protein, carbohydrates and fat. Counting macros means tracking grams of each, not just total calories.
What is the best macro ratio for weight loss?
Calories matter most, but a higher protein share (30–35%) helps you feel full and keep muscle while you lose fat.
How do I convert macro percentages to grams?
Multiply your calories by the percentage, then divide by 4 for protein and carbs or by 9 for fat.
What macros should I eat on keto?
About 70–75% fat, 20% protein and 5% carbs, which usually means no more than 20–50 g of carbs a day.
Do I need to hit my macros exactly?
No. Staying within about 5–10 g of each target on most days works well. Consistency over weeks matters more than one day.
Related tools
Free educational tool by HawkInc. Results are calculated in your browser and rounded for display; check critical work by hand or with a second method.