Protein · Carbs · Fat

Macro Calculator

Q: What is the best macro ratio for fat loss?

A common and effective macro ratio for fat loss is 40% protein, 30% carbohydrates, and 30% fat. The higher protein intake helps preserve lean muscle mass while in a calorie deficit. Some people prefer a high-protein approach (45/25/30) or low-carb approach (40/15/45) depending on their preferences and how their body responds.

Enter your calorie target and goals — your macro breakdown updates instantly as you type.

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Protein

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Carbs

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Fat

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Protein Carbs Fat

Per-meal breakdown

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Carbs

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Fat

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Results are estimates for informational purposes only. Not medical advice. Consult a healthcare professional for personalized guidance.

What Are Macros?

Macros — short for macronutrients — are the three main nutrients your body needs in large amounts to function:

Protein — 4 calories per gram. Builds and repairs muscle, supports immune function, and keeps you feeling full.
Carbohydrates — 4 calories per gram. Your body's primary energy source, fuelling your brain, muscles, and daily activities.
Fat — 9 calories per gram. Essential for hormone production, nutrient absorption, and long-term energy.

When you track macros instead of just calories, you gain control over where your calories come from — which directly affects body composition, energy levels, and performance.

Example: 2,000 cal/day — Fat Loss (Standard split: P 35%, C 40%, F 25%) Protein: 35% of 2,000 = 700 cal ÷ 4 = 175g protein
Carbs: 40% of 2,000 = 800 cal ÷ 4 = 200g carbs
Fat: 25% of 2,000 = 500 cal ÷ 9 = 56g fat

How Macros Connect to Your TDEE

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It serves as the starting point for setting your macro targets:

Fat loss: Eat below your TDEE (a calorie deficit), then split those reduced calories across your macros with higher protein to preserve muscle.
Maintenance: Eat at your TDEE and distribute macros for balanced energy and recovery.
Muscle gain: Eat above your TDEE (a calorie surplus) with adequate protein and higher carbs to fuel training.

If you don't know your TDEE yet, use our TDEE Calculator to find it first, then come back here to set your macros.

Related Calculators

TDEE Calculator

Your TDEE is the calorie total that your macro targets are built from — calculate it first.

Calorie Deficit Calculator

Set your total calorie target for fat loss, then use this macro calculator to fill it in.

BMR Calculator

Your Basal Metabolic Rate is the floor below which cutting calories becomes risky.

Body Fat Calculator

Body composition affects your ideal protein target — leaner athletes need more per kg.

How Many Calories to Lose Weight?

Understand the calorie math behind fat loss before setting your macro deficit targets.

What Is TDEE?

Learn how Total Daily Energy Expenditure is calculated — and what it means for your macros.

Frequently Asked Questions

What are macros? +

Macros, short for macronutrients, are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides a specific number of calories per gram — protein has 4 calories per gram, carbohydrates have 4 calories per gram, and fat has 9 calories per gram.

How do I calculate my macros? +

To calculate your macros, start with your daily calorie target (from your TDEE), choose a macro ratio based on your goal (fat loss, maintenance, or muscle gain), then divide your calories among protein, carbs, and fat according to those percentages. Convert each calorie amount to grams by dividing protein and carb calories by 4 and fat calories by 9.

What is the best macro ratio for fat loss? +

A common and effective macro ratio for fat loss is 35% protein, 40% carbohydrates, and 25% fat on a standard split. The higher protein intake helps preserve lean muscle mass while in a calorie deficit. Some people prefer a high-protein approach (40/35/25) or low-carb approach (35/25/40) depending on their preferences and how their body responds.

How much protein do I need per day? +

General recommendations range from 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your activity level and goals. For fat loss while preserving muscle, aim for 1.6–2.2 g/kg. For muscle gain, 1.6–2.0 g/kg is commonly recommended. For general maintenance, 1.2–1.6 g/kg is typically sufficient.

What is the difference between macros and calories? +

Calories are a unit of energy, while macros (macronutrients) are the nutrients that provide those calories. All calories come from macros: protein and carbs each provide 4 calories per gram, and fat provides 9 calories per gram. Tracking macros gives you more control over your nutrition than tracking calories alone, because the source of your calories matters for body composition, energy, and performance.

Should I track macros or just calories? +

For basic weight management, tracking calories alone can work. However, tracking macros is more effective if you want to optimize body composition — for example, losing fat while maintaining muscle, or building muscle while minimizing fat gain. Tracking macros ensures you get enough protein for muscle preservation and balances your carb and fat intake for sustained energy.