Macro Calculator
Split your daily calories into protein, carbs and fat. Choose a preset or set your own ratio.
From your TDEE or deficit target
What Are Macros, and Why Track Them?
Macros, meaning protein, carbohydrates and fat, are the three nutrients that make up everything you eat and supply all of your calories. Protein and carbs deliver about 4 calories per gram; fat delivers about 9. Counting calories tells you how muchyou're eating. Counting macros tells you whatthat food is actually made of. That's what shapes your energy, recovery and body composition.
This calculator takes a single daily calorie target and splits it into gram targets for each macro. If you don't yet have a calorie number, get one first. To maintain or gain, use your TDEE calculator result. To lose fat, use your calorie deficit calculator target instead.
The Role of Each Macronutrient
Protein is the building block of muscle and the most important macro to get right. It preserves lean mass while you diet, supports recovery from training, and keeps you fuller than carbs or fat for the same calories. Carbohydratesare your body's preferred fuel for hard training and brain function; they top up the glycogen that powers your workouts. Fat is essential for hormone production, vitamin absorption and overall health; going too low for too long tends to backfire.
Because each macro does a different job, the ratio you choose changes how you feel and perform, not just how the scale moves. That's the whole point of tracking macros instead of calories alone.
Choosing the Right Split
The presets above cover the most common approaches. A balanced 30/40/30 split is a reliable default for almost everyone. High protein (40/30/30) shines during fat loss and muscle-building phases. Low carb (40/20/40) suits people who simply feel better with fewer carbs, and keto (25/5/70) is reserved for a strict ketogenic diet. If none fit, the custom option lets you set any ratio; it just has to add up to 100%.
Whichever you pick, anchor it on protein. As a guideline, aim for roughly 1.6 to 2.2 g of protein per kilogram of body weight. If a split leaves your protein lower than that, nudge the protein percentage up. The carb-and-fat balance is far more a matter of personal preference and performance than a hard rule.
How to Actually Hit Your Macros
Hitting macros is a skill that gets easy fast. Build meals around a protein source first, add carbs to match your training, and round out the rest with fats. You don't need to be perfect. Landing within about 5 to 10 grams of each target gives excellent results, and consistency across the week beats precision on any single day. A 2,000-calorie balanced plan, for reference, comes out to 150 g protein, 200 g carbs and 67 g fat.
A food-tracking app makes the learning curve much shorter by teaching you what portions actually look like. Pair that with logging your weight trend in the Velpa app and you'll see whether your calories and macros are moving you in the right direction. Adjust your maintenance target as your body changes.
Frequently asked questions
- What are macros?
- Macros, short for macronutrients, are the three nutrients that supply all your calories: protein, carbohydrates and fat. Protein and carbs each provide about 4 calories per gram, while fat provides about 9. 'Counting macros' means setting a target number of grams for each one and eating to hit those targets, rather than only watching total calories. It gives you control over body composition, energy and recovery, not just weight.
- How does this macro calculator work?
- You give it two inputs: a daily calorie target and a macro split (the percentage of calories from protein, carbs and fat). It then converts those percentages into grams using the energy values 4 kcal/g for protein, 4 kcal/g for carbs and 9 kcal/g for fat. For example, a 2,000-calorie target on a balanced 30/40/30 split works out to 150 g protein, 200 g carbs and 67 g fat. You can pick a preset split or enter your own ratio.
- Which macro split should I choose?
- A balanced 30/40/30 split works well for most people and most goals. Go higher protein (around 40/30/30) if you're losing fat or building muscle, since protein protects muscle and keeps you full. A low-carb 40/20/40 split suits people who feel better on fewer carbs, and keto (roughly 25/5/70) is for those following a strict ketogenic approach. The most important rule across all of them is to get enough protein; the carb-to-fat balance is largely personal preference.
- How much protein should I eat?
- A widely used guideline is 1.6 to 2.2 grams of protein per kilogram of body weight (roughly 0.7 to 1 gram per pound), especially if you're active or in a calorie deficit. Protein is the most important macro to get right. It preserves muscle while you lose fat, supports recovery and growth, and is the most filling of the three nutrients. If your chosen split leaves protein too low, bump up the protein percentage or use the custom split option above.
- Do I have to hit my macros exactly?
- No. Aim to land within about 5 to 10 grams of each target and you'll get excellent results. Prioritise protein first, since it has the biggest impact on body composition and satiety. Then fill the rest of your calories with carbs and fat in roughly your chosen ratio. Consistency over weeks matters far more than precision on any single day. Use a food-tracking app to learn portion sizes, and the targets will quickly become second nature.