'Macros' — protein, carbs and fat — are the three nutrients that make up your calories. Getting them right is how you turn a calorie target into real food that builds muscle, burns fat or maintains. Here's the simple way to calculate yours, step by step.
Skip the math — the free engine calculates your calories and full macro split in 30 seconds.
Open the free nutrition engine →Step 1: Find your calories
Start from your daily calorie target (maintenance, or a deficit/surplus for your goal). Our free engine gives you this in seconds from your age, weight and activity.
Step 2: Set protein first
Protein is the priority: ~1.6-2.2 g per kg of body weight. Multiply grams × 4 to get protein calories.
Step 3: Set fat, then carbs fill the rest
Fat ~0.8-1 g/kg (or ~25-30% of calories), × 9 for calories. Whatever calories remain go to carbs, ÷ 4 for grams.
Do you have to track exactly?
No — hitting protein and roughly your calories is 90% of results. Tracking helps at first to learn portions; a kitchen scale makes it accurate.
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What's a good macro ratio?
Protein by body weight first, fat ~25-30% of calories, carbs fill the rest. Exact ratios matter less than hitting protein and calories.
Do carbs make you fat?
No — total calories do. Carbs fuel training; set them after protein and fat.
Is a macro calculator accurate?
It gives a solid starting point. Adjust after 2-3 weeks based on real results.