How to Calculate Your Macros (Step-by-Step With Examples)

Macro calculators give you numbers, but knowing how they're built lets you adjust them yourself. Here's the full method with a worked example.

Step 1: Find your calorie target

1. Estimate your BMR (calories at rest), for example with the Mifflin-St Jeor equation:

- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 - Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

1. Multiply by an activity factor to get TDEE: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active).
2. Adjust for your goal: −300 to −500 kcal to lose weight, +200 to +300 to gain muscle.

Details: TDEE explained and BMR explained.

Step 2: Set protein

Multiply body weight (kg) by:

• 1.2–1.6 g/kg for weight loss,
• 1.6–2.2 g/kg for muscle gain,
• 1.0–1.4 g/kg for general health.

Protein = 4 kcal per gram.

Step 3: Set fat

A common range is 20–35% of calories (or about 0.6–1.0 g/kg). Fat = 9 kcal per gram. Don't go very low; fat is needed for hormones and absorbing vitamins.

Step 4: Carbs fill the rest

Carbs (g) = (calories − protein kcal − fat kcal) ÷ 4.

Worked example

Woman, 32 years, 165 cm, 68 kg, moderately active, wants to lose weight.

1. BMR = 10×68 + 6.25×165 − 5×32 − 161 = 680 + 1,031 − 160 − 161 ≈ 1,390 kcal
2. TDEE = 1,390 × 1.55 ≈ 2,155 kcal
3. Target = 2,155 − 450 ≈ 1,700 kcal
4. Protein = 68 × 1.6 ≈ 110 g (440 kcal)
5. Fat = 28% × 1,700 = 476 kcal ≈ 53 g
6. Carbs = (1,700 − 440 − 476) ÷ 4 ≈ 196 g

Step 5: Adjust after 2–4 weeks

Formulas are estimates. Watch your weekly weight trend and energy, then adjust calories by 100–200 kcal at a time, usually from carbs or fat while keeping protein steady.

Ready-made splits

See best macro ratio, macros for weight loss and macros for muscle gain.

Track it

Nutora calculates a starting calorie and macro plan from your profile, and you can edit the targets. Every photo then shows the meal's macros and what's left today.

Frequently asked questions

What is the formula for calculating macros?

Set calories, then protein (g/kg × weight), fat (20–35% of calories), and fill the rest with carbs. Protein and carbs have 4 kcal per gram, fat 9.

How do I calculate macros for weight loss?

Use a calorie target 300–500 kcal below TDEE with protein at 1.2–1.6 g/kg.

Should I count macros or calories?

Calories drive weight change; macros shape how full you feel and how much muscle you keep.

Are macro calculators accurate?

They're starting estimates; your weight trend tells you how to adjust.