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Macro calculator: protein, carbs and fats
Turn your calories into grams of each macronutrient. Take your result from the basal metabolic rate calculator, or type your own numbers.
- Protein109 g440 kcal · 24 %
- Carbohydrates234 g940 kcal · 51 %
- Fats51 g460 kcal · 25 %
We adjusted the number so it doesn't fall below your basal metabolic rate. Eating less than that isn't advisable without professional supervision.
Guidance for healthy adults: a moderate 15% deficit to lose fat and a 10% surplus to build muscle. Not for people under 18, during pregnancy or breastfeeding, or for people with medical conditions or a history of eating disorders.
What are macros?
They're the three nutrients that provide energy: protein and carbohydrates (4 kcal per gram) and fats (9 kcal per gram). Calories tell you how much you eat; macros tell you what it's made of.
How are they split here?
Protein: 1.6 g per kg of body weight (Morton et al., 2018). Fats: 25% of calories. Carbohydrates: the rest, your main fuel for training.
Carbohydrates (g) = (calories − protein × 4 − fats × 9) ÷ 4Do I have to track everything?
Not necessarily. Knowing your numbers once helps you understand portions; after that it's about learning to eat with judgment, without weighing every meal. That's what we aim for at SIX PACK.
Educational content by SIX PACK, with cited sources.
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