Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories — protein and carbs provide 4 kcal per gram, fat provides 9 kcal per gram. Tracking macros means tracking how much of each nutrient you eat daily, not just total calories.

How do I calculate my macros for fat loss?

For fat loss: set calories at TDEE minus 300–500 kcal, then allocate 30–35% to protein, 25–35% to fat, and the remainder to carbs. In grams: for a 1,800 kcal target, protein = 135–157g, fat = 50–70g, carbs = fill the rest.

Should I track macros or just calories?

Both matter, but macros give you more control over body composition. Hitting your calorie target with mostly protein preserves muscle during fat loss. Hitting the same calories with mostly fat and carbs can increase muscle loss. If you're new to tracking, start with calories and add macro tracking once that's consistent.

How much protein do I need per day?

For fat loss and muscle gain, target 1.6–2.2 grams of protein per kilogram of body weight per day. For a 70 kg person, that's 112–154g of protein daily. Higher protein intakes support muscle retention during calorie restriction.

Nutrition · 8 min read · Updated 2026-04-17

Macro Calculator Guide: Hit Your Protein, Carb & Fat Targets

Counting macros is one of the most effective nutrition strategies for changing your body composition. Unlike calorie counting alone, tracking macros gives you precise control over muscle retention, fat loss, and energy levels.

What Are Macros?

Macronutrients (macros) are the three primary nutrients your body uses for energy:

Protein — 4 kcal per gram. Builds and repairs muscle. Also has a high thermic effect, meaning your body burns more calories digesting it.
Carbohydrates — 4 kcal per gram. Your body’s preferred fuel source. Fuels exercise, brain function, and glycogen storage.
Fat — 9 kcal per gram. Essential for hormone production, vitamin absorption, and cell health.

Step 1: Find Your Calorie Target

Before you can set macros, you need your daily calorie target. This is based on your TDEE adjusted for your goal:

Fat loss: TDEE − 300 to 500 kcal
Maintenance: TDEE
Muscle gain: TDEE + 200 to 400 kcal

Use the TDEE Calculator to get your number.

Step 2: Set Your Protein Target

Protein is the most important macro to get right. Research consistently shows that higher protein intake:

Preserves muscle mass during fat loss
Increases satiety (keeps you fuller longer)
Has a higher thermic effect (burns more calories during digestion)

Recommended protein ranges:

Fat loss: 1.8–2.2g per kg of body weight
Maintenance: 1.6–2.0g per kg
Muscle gain: 1.6–2.2g per kg

For a 75 kg person at 2.0g/kg: Protein target = 150g/day = 600 kcal from protein

Step 3: Set Your Fat Target

Fat is essential for hormonal health and should never drop too low. A floor of 0.7–1.0g per kg body weight is recommended.

Minimum recommended: 0.7g/kg body weight
Typical range: 20–35% of total calories

For a 2,000 kcal diet at 25% fat: Fat = 500 kcal ÷ 9 = ~55g fat per day

Step 4: Fill Remaining Calories with Carbs

After setting protein and fat, carbohydrates fill the remaining calorie budget. This is intentional — carbs are flexible and should be adjusted based on training volume and preferences.

Formula: Carbs (grams) = (Total calories − protein calories − fat calories) ÷ 4

Worked Example

Example: Fat Loss Macros for a 75 kg Man

TDEE: 2,600 kcal/day
Fat loss target (−500): 2,100 kcal/day

Protein: 75 kg × 2.0g = 150g = 600 kcal
Fat: 75 kg × 1.0g = 75g = 675 kcal
Carbs: (2,100 − 600 − 675) ÷ 4 = 825 ÷ 4 = 206g

Final macros: 150g protein / 206g carbs / 75g fat

Common Macro Splits

Goal	Protein	Carbs	Fat
Fat loss	30–35%	35–40%	25–30%
Maintenance	25–30%	40–50%	20–30%
Muscle gain	25–30%	45–55%	20–25%
Keto	25–30%	5%	65–75%

These are starting points. Adjust based on how your body responds after 2–4 weeks.

Tips for Hitting Your Macros

Prioritize protein first — plan your protein sources for the day, then add carbs and fats around them
Use a food tracking app (MyFitnessPal, Cronometer) to log meals
Meal prep — batch-cook protein sources (chicken, eggs, Greek yogurt) so they’re always available
Don’t obsess over perfect numbers — getting within 10% of your targets consistently beats hitting them perfectly occasionally
Adjust every 2–4 weeks — as your weight changes, your TDEE changes, and so should your targets

Disclaimer: These are general guidelines. Individual needs vary based on health conditions, training status, and goals. Consult a registered dietitian for personalized advice.

Calculate Your Macros