How to Calculate Macros – Simple, Actionable Method

TL;DR

Use your TDEE to set goal calories. Set protein first (≈2.0 g/kg), set fat (0.8–1.0 g/kg), then fill remaining calories with carbs. Validate for two weeks and adjust by 100–150 kcal if the trend doesn’t match your goal.

Go to the Macro Calculator →
Don’t know your TDEE? Calculate it first →

Macros at a glance

Step 1: Know your TDEE

Start with your actual daily energy use. If you don’t know it, calculate it here: TDEE Calculator →. Think of your TDEE as the total budget; macros are the line items you assign to protein, carbs, and fat. Without a clean TDEE, macro targets are guesswork.

Step 2: Choose your goal

Pick one outcome for the next 6–8 weeks and tie calories to it. Commit long enough to read a clear trend before you switch.

• Fat loss: TDEE − 300 to − 500 kcal for steady progress while preserving performance
• Maintenance: TDEE ± 0 kcal; use macros to keep energy stable and recovery strong
• Muscle gain: TDEE + ~300 kcal; a small surplus minimizes unnecessary fat

Step 3: Set protein

Protein is the foundation. It protects lean mass in a deficit and supports recovery and growth in a surplus. Keep protein stable while you adjust carbs and fats.

• Start: ~2.0 g/kg bodyweight (most active adults)
• Higher body fat: 1.6–1.8 g/kg can improve satiety with similar outcomes
• Example (70 kg): 140 g protein ≈ 560 kcal

Step 4: Set fat

Fat provides essential fatty acids, supports hormone function, and helps absorb fat‑soluble vitamins. Too little can tank energy and adherence.

• Guardrail: 0.8–1.0 g/kg for most people
• Preference: if you enjoy higher‑fat foods and feel good at 0.9–1.0 g/kg, keep it there; flex carbs with training
• Example (70 kg @ 1.0 g/kg): 70 g fat ≈ 630 kcal

Step 5: Fill carbs

Whatever is left after protein and fat becomes your carbohydrate target. Carbs fuel training quality and recovery, especially around workouts.

• Math: remaining calories = goal calories − (protein kcal + fat kcal); carb grams = remaining calories ÷ 4
• Timing: bias some carbs pre/post‑workout to support performance and recovery
• Flex: on harder training days, shift more carbs there and fewer on rest days (weekly average unchanged)

Full example

Take a 70 kg person aiming for fat loss. Their TDEE is 2550 kcal. They choose a moderate 500 kcal deficit, so the goal is 2050 kcal.

First, set protein at 2.0 g/kg: 140 g of protein contributes about 560 kcal. Next, set fat at 1.0 g/kg: 70 g of fat contributes about 630 kcal. That leaves 2050 − (560 + 630) = 860 kcal for carbohydrates. Divide by 4 to convert to grams: 215 g of carbs. The daily macro plan is 140 g protein, 70 g fat, and 215 g carbs. Time some of the carbs before and after training to keep energy and performance steady.

Validation protocol (2 weeks)

Track what matters and adjust deliberately. Weigh daily under the same conditions; use weekly averages to remove noise.

• Targets: fat loss ≈ −0.25–0.5% BW/week; gaining ≈ +0.25–0.5% BW/week
• If too slow: −100–150 kcal (usually from carbs) or +2–3k steps/day
• If too fast with hunger/fatigue: +100–150 kcal (add carbs)
• Rule: change one variable at a time; keep protein steady

Avoid common mistakes

• Guessing TDEE → calculate it; revisit when weight or routine changes
• Cutting protein too low → more hunger, poorer body composition
• Crashing fats below the floor → hormone/satiety issues and cravings
• Chasing daily swings → use weekly averages; adjust with intent
• “Hitting macros” but missing calories → macros always sum to calories
• Adding wearable “exercise calories” on top of TDEE → double‑counts activity

What’s next

Go to the Macro Calculator →

Food lists (coming soon): high‑protein, healthy fats, quality carbs

Sources

• WHO – Healthy diet
• NIH – Calories Needed Each Day