Macro calculator
Your daily protein, carbs and fat in grams, and how much to eat per meal, worked out with the same formula the TrackAI app uses.
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Daily macros
1,867kcal
| Macro | Per day | Per meal (3) |
|---|---|---|
| Protein · 31% | 145 g | 48 g |
| Carbs · 43% | 201 g | 67 g |
| Fat · 26% | 54 g | 18 g |
- Protein per kg of body weight
- 2.0 g
- Maintenance (TDEE)
- 2,267 kcal
Hit your macros without a spreadsheet
TrackAI reads protein, carbs and fat from a photo of your meal and shows what is left for the day. Try it free for 3 days.
How the calculation works
- 1
Calories. Mifflin-St Jeor BMR × your activity factor gives maintenance (TDEE); your goal and weekly pace move it down or up, never below 1,200 kcal for women or 1,500 for men.
- 2
Protein first. At least 2.0 g per kg of body weight when losing, 1.8 when gaining and 1.4 when maintaining, or your diet's protein share of calories if that is higher.
- 3
Carbs and fat. The calories left after protein are split between carbs and fat in your diet's ratio. Protein and carbs have 4 kcal per gram, fat has 9.
- 4
Per meal. Each macro is divided evenly across the meals you pick, rounded to the gram.
Estimates for healthy adults, not medical advice. Just want calories? Use the TDEE calculator. Protein ranges and per-meal amounts are in the protein calculator, and recipes that fit are under high-protein recipes.
Questions
What are macros?
Macros (macronutrients) are the three nutrients that carry calories: protein and carbohydrate at 4 kcal per gram and fat at 9 kcal per gram. Counting macros means hitting gram targets for each instead of only a calorie total.
What is the best macro ratio for weight loss?
The ratio matters less than total calories and enough protein. Diets with very different carb and fat splits lose about the same weight when calories match; a higher protein intake helps keep muscle and keeps you fuller. That is why this calculator sets protein first and lets your diet decide the rest.
How much protein is in my macros?
At least 2.0 g per kg of body weight when you are losing weight, 1.8 when gaining and 1.4 when maintaining. If your diet's protein share of calories gives more, that higher number is used. The protein calculator explains the ranges.
What macros should I eat on keto?
Pick Keto in the diet menu. The split is 25% protein, 5% carbs and 70% fat of calories, with the same protein floor, which usually keeps carbs around 20 to 30 g a day.
Is this an IIFYM calculator?
Yes, it works the same way: it turns your calorie target into daily gram targets for protein, carbs and fat, and "if it fits your macros" is then about hitting those numbers with whatever foods you like.
Should I eat the same macros every day?
Hitting your weekly average matters more than any single day. Most people find it easiest to keep protein steady every day and let carbs and fat move with training days and meals out.