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Macro Calculator

Turn a calorie target into daily grams of protein, carbs and fat. Pick a proven preset or set protein first and let the rest fall into place.

Daily calories
Units
Sex
years
kg
cm

Light exercise 1–3 days a week

Method

Best for fat loss while keeping muscle

Daily calories1,800kcal
Protein per kg2.31g/kgSolid for fat loss
180gPROTEIN
Protein40%
Carbs30%
Fat30%
Protein180g720 kcal
Carbs135g540 kcal
Fat60g540 kcal
Fibre25g14 g per 1,000 kcal
Protein and fibre are the numbers that matter most. Hit them daily, then let carbs and fat float with your appetite and training. Need a protein target on its own? Try the protein calculator.

How macros are calculated

Protein and carbohydrate provide 4 kcal per gram and fat provides 9. Once you have a calorie target, a percentage split converts straight into grams. We also show a fibre target of 14 g per 1,000 kcal, the figure used in dietary guidelines, because fibre is the most under-eaten nutrient in every food survey.

What actually matters

  1. Calories decide whether you lose fat.
  2. Protein decides how much of what you lose is muscle. See the protein calculator for a target on its own.
  3. Fibre and food quality decide how hungry you are.
  4. The carb/fat ratio is personal preference. Pick whichever keeps you fuller and performing better.

Frequently asked questions

What macro split is best for fat loss?

The one with enough protein (1.6–2.2 g per kg of body weight) and enough fat for hormones (20–35% of calories) that you can stick to. Beyond that, the carb/fat ratio has little effect on fat loss when calories and protein are matched.

What is the protein-first method?

You set protein in grams per kilogram, fat as a percentage of calories, and carbs fill the remainder. Coaches use it because it guarantees the two macros that matter most and lets carbs float with your training.

Do I need to hit the numbers exactly?

No. Within 10 g of protein and within 5–10% of total calories each day is plenty. Consistency across the week beats precision on any one day.

Is keto better for weight loss?

Not in controlled studies that match calories and protein. It works well for some people because it controls appetite; it works badly for others. Talk to a clinician before starting a very-low-carb diet if you take medication.

Go deeper

Fundamentals The Calorie Deficit, Explained Properly What a calorie deficit really is, why the 3,500-calorie rule is only a rough guide, how big your deficit should be, and why the scale lies week to week. Nutrition How Much Protein You Actually Need to Lose Fat The evidence-based protein range for fat loss (1.6–2.2 g/kg), why it protects muscle and curbs hunger, how to spread it across meals, and what to eat. Nutrition How to Track Calories Without Losing Your Mind Calorie tracking works but is less accurate than it looks. How to calibrate with two weeks of weighing, use hand portions, spot red flags and know when to stop.

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Ethereal provides general educational information and estimates only. It is not medical advice and does not replace an assessment by a doctor or registered dietitian. Do not use it if you are under 18, pregnant, or have a history of disordered eating without professional guidance. Read the full disclaimer.