Macro Calculator: How to Split Protein, Carbs, and Fat
Calculate your ideal macros for weight loss, muscle gain, or maintenance. Simple guide with no nutrition degree required.
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Calories tell you how MUCH to eat. Macros tell you WHAT to eat. Two people eating 2,000 calories can get very different results depending on whether those calories come from protein, carbs, or fat.
The Three Macros
Protein (4 calories per gram): Builds and repairs muscle. Keeps you full. You should never cut protein, no matter your goal.
Carbohydrates (4 calories per gram): Your body's preferred energy source. Fuels workouts and brain function.
Fat (9 calories per gram): Hormones, brain function, vitamin absorption. Essential but calorie-dense.
Calculate Your Split
The Macro Calculator gives you personalized targets based on your TDEE and goal. But here are the general guidelines:
For weight loss: 40% protein, 30% carbs, 30% fat. Higher protein preserves muscle while you lose fat.
For muscle gain: 30% protein, 45% carbs, 25% fat. More carbs fuel harder training.
For maintenance: 30% protein, 40% carbs, 30% fat. Balanced and sustainable.
In Actual Food Terms
A 2,000-calorie weight loss diet at 40/30/30:
- Protein: 200g (about 7 oz chicken breast at each meal + a shake)
- Carbs: 150g (2 cups rice + fruits and vegetables)
- Fat: 67g (cooking oil + nuts + avocado)
Don't Overthink It
Hit your protein target. That's the one that matters most. Get close on carbs and fat. If you hit protein within 10g and total calories within 100, you're doing great. Perfect macros every day isn't realistic or necessary.