Macronutrients — protein, carbohydrates, and fat — the three nutrients that supply calories. Protein and carbs have 4 calories per gram; fat has 9. 'Tracking macros' means hitting daily gram targets for each.

How many grams of protein do I need?

Active people and those losing weight generally do well on about 0.7–1.0 gram of protein per pound of body weight (1.6–2.2 g/kg). That often means protein should anchor the split, with carbs and fat filling the rest.

Macro Calculator

Q: What is a good macro split?

A balanced split of roughly 30% protein, 40% carbs, 30% fat suits most people. Higher-protein (40/30/30) helps with fat loss and muscle retention; low-carb and keto shift carbs down and fat up. Protein needs are best set by body weight rather than a percentage.

Turn your daily calorie goal into gram targets for protein, carbs, and fat — with presets for balanced, high-protein, low-carb, and keto.

Your daily macros

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Protein

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Carbohydrates

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Fat

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Calories per gram

Protein: 4 cal/g · Carbs: 4 cal/g · Fat: 9 cal/g
Grams = (Calories × split %) ÷ cal-per-gram

Worked example — 2,000 cal, balanced 30/40/30

Protein: 2,000 × 30% ÷ 4 = 150 g · Carbs: 2,000 × 40% ÷ 4 = 200 g · Fat: 2,000 × 30% ÷ 9 = 67 g

Choosing a split that works

Protein is the macro that matters most to get right — it preserves muscle in a deficit and keeps you full, so anchor it around 0.7–1.0 g per pound of bodyweight (see the protein calculator) and let carbs and fat fill the remaining calories to taste. Carbs fuel hard training; fat supports hormones and satiety. There's no single "best" split — adherence beats optimization, so pick the pattern you enjoy eating. Set your calorie number first with the calorie or TDEE calculator, then use these gram targets in a food-tracking app.

Frequently asked questions

What are macros?

Protein, carbs (4 cal/g each) and fat (9 cal/g) — the calorie-providing nutrients.

What is a good macro split?

Balanced 30/40/30 suits most; higher protein aids fat loss. Set protein by bodyweight, not just percentage.

How much protein do I need?

About 0.7–1.0 g per pound of bodyweight for active people.

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Medical disclaimer: General guidance, not a personalized nutrition plan or medical advice. Consult a registered dietitian for individual needs. Last reviewed: July 2026.