How your macros are calculated
Example: 2,000 kcal, 70 kg, maintain, high protein (1.6 g/kg), moderate fat (30%): protein 112 g (448 kcal), fat 67 g (600 kcal), carbohydrates 238 g (952 kcal).
Protein settings
| Preference | Lose fat | Maintain | Build muscle |
|---|---|---|---|
| Moderate | 1.4 g/kg | 1.2 g/kg | 1.4 g/kg |
| High | 1.8 g/kg | 1.6 g/kg | 1.8 g/kg |
| Very high | 2.2 g/kg | 2.0 g/kg | 2.0 g/kg |
Protein is set higher when losing fat because it helps preserve muscle and keeps you fuller. For more detail, see the protein calculator.
General reference ranges
The US National Academies’ Acceptable Macronutrient Distribution Ranges (AMDR) for adults are a helpful sense check:
| Macronutrient | Share of daily calories |
|---|---|
| Protein | 10–35% |
| Fat | 20–35% |
| Carbohydrate | 45–65% |
Making your macros work
- Get your total calories and protein roughly right first — they matter most for body composition.
- Choose mostly minimally processed foods: vegetables, fruit, whole grains, legumes, lean proteins, nuts and olive oil.
- Aim for consistency over precision; being within 5–10 g most days is plenty.
- Don’t know your calorie target? Start with the calorie calculator.
Frequently asked questions
What are macros?
Macronutrients are the nutrients that provide energy: protein and carbohydrate (about 4 kcal per gram) and fat (about 9 kcal per gram). Alcohol also provides energy (about 7 kcal per gram) but is not a nutrient you need.
What is a good macro ratio?
There is no single best ratio. Many people do well with protein around 20–30% of calories, fat 25–35% and the rest from carbohydrates, but preferences, activity and health all play a part.
Do I need to count macros?
No. Counting can help some people learn about portions, but eating balanced meals with enough protein and plenty of vegetables works well for many people without tracking.
Methods and sources
- National Academies — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005), AMDR
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
Content reviewed: by the FitNumbra editorial team.