Macros are the protein, carbohydrate and fat in your diet. Enter your daily calories and choose a diet style to see how many grams of each to aim for.
How this calculator works
It splits your calories by percentage, then converts each part to grams. Protein and carbohydrate provide about 4 calories per gram, and fat about 9.
US dietary guidelines set healthy ranges for adults: 10–35% of calories from protein, 45–65% from carbohydrate and 20–35% from fat. The balanced and higher-protein options sit inside these ranges. The lower-carb option goes below them; some people find it easier to follow, but it isn’t more effective for weight loss than other diets with the same calories.
Tip: the grams matter less than where they come from. Choose whole grains, beans, fruit and vegetables for carbs, and nuts, seeds, olive oil and oily fish for most of your fat.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans.