Macro calculator
Get your daily calories and exactly how many grams of protein, carbs and fat to eat for your goal.
Daily calories
2,263kcal
Protein
153g
Carbs
227g
Fat
83g
How your macros are calculated
Calories come from your TDEE (Mifflin-St Jeor or Katch-McArdle BMR multiplied by your activity level), adjusted for your goal: 20% below it to lose fat (up to 500 calories a day) or 10% above it to build muscle.
Protein is set from bodyweight first: 0.85 g per lb (about 1.9 g/kg) when losing fat and 0.8 g per lb (about 1.8 g/kg) otherwise, plus 0.3 g/kg on the high-protein style.
The calories left after protein are split between carbs and fat: 55/45 on balanced, 30/70 on low carb and 50/50 on high protein, with minimums of 100 g of carbs and 40 g of fat (35 g for women).
Track your macros automatically
Helthy sets these targets for you and tracks protein, carbs, fat and fiber every time you log, whether you search, scan a barcode or snap a photo of your plate.
Macro questions
What are macros?
Macronutrients are the three nutrients that provide calories: protein and carbohydrates (4 calories per gram) and fat (9 calories per gram). Tracking them, not just calories, shapes whether weight you lose or gain is fat or muscle.
What macro split is best for fat loss?
The most important part is enough protein, around 0.85 g per lb of bodyweight when cutting, to protect muscle. Beyond that, the carb and fat split matters far less than total calories, so choose the style you can stick to.
Do I need to hit my macros exactly?
No. Landing within about 10 grams of protein and roughly on your calories most days is plenty. Consistency over weeks beats precision on any single day.
Is low carb better than balanced?
For fat loss, studies comparing diets with equal protein and calories find similar results. Low carb suits some people's appetite; others train better with more carbs.
Related tools
Hit your macros without the math
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