At a glance:
- Calculating macros starts with determining your daily calorie needs (TDEE) by multiplying your BMR by an activity factor.
- Protein and carbohydrates provide 4 kcal per gram, while fat provides 9 kcal per gram.
- EFSA recommends a minimum of 0.83 g of protein per kilogram of body weight per day for adults.
- For muscle growth, increase your protein intake to 1.6–2.2 g/kg and adjust your carbohydrate intake to match your activity level.
Calculating macros is the most effective way to take control of your diet when you have a specific goal — whether that is weight loss, muscle building or improving athletic performance. Macronutrients, or macros, fall into three main groups: protein, fat and carbohydrates. Finding the right balance between them is essential for both recreational athletes and anyone who is active in everyday life.
What does calculating macros involve, and why does it work?
Calculating macros means working out exactly how many grams of protein, fat and carbohydrates you need each day to meet your energy needs and physique goals. Each macronutrient provides energy: protein and carbohydrates supply 4 kcal per gram, while fat supplies 9 kcal per gram.
Unlike general food pyramids, macro calculations take your individual body weight, height, age, sex and activity level into account, making this a significantly more precise approach. The calculation involves two main steps: determining your daily calorie needs and dividing those calories among the three macronutrients.
How do you calculate your daily calorie needs?
The first step is to calculate your BMR (basal metabolic rate), which tells you how many calories your body burns at complete rest. The scientifically validated Mifflin–St Jeor equation (Mifflin et al., 1990) is as follows:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
Next, multiply your BMR by an activity factor (PAL) to get your TDEE (total daily energy expenditure):
- Sedentary lifestyle (minimal physical activity): × 1.2
- Lightly active (1–3 workouts per week): × 1.375
- Moderately active (3–5 workouts): × 1.55
- Highly active (6–7 workouts): × 1.725
- Very highly active (heavy physical work + training): × 1.9
Your TDEE is the number of calories that keeps your body weight stable. For weight loss, reduce this by 300–500 kcal per day; for muscle building, add 200–400 kcal.
How should you split your macros between protein, fat and carbohydrates?
Once you know your TDEE, you can divide your calories among the three macronutrients. EFSA (European Food Safety Authority) recommends the following ranges for adults (EFSA, 2017):
- Carbohydrates: 45–60% of daily energy intake
- Fat: 20–35% of daily energy intake
- Protein: at least 0.83 g per kilogram of body weight per day
WHO guidelines on healthy eating emphasize that saturated fat should account for less than 10% of daily energy intake, and that you should prioritize whole-grain carbohydrate sources and unsaturated fatty acids.
Athletes and active people have higher protein needs. A large meta-analysis (Morton et al., 2018) found that the optimal protein intake for muscle building is approximately 1.62 g/kg of body weight per day. During weight loss, when the aim is to preserve muscle mass, requirements may reach 2.0–2.2 g/kg (Helms et al., 2014).
Practical example: A moderately active woman weighing 75 kg
– TDEE ≈ 2,100 kcal
– Protein (30%): 630 kcal ÷ 4 = 158 g
– Fat (25%): 525 kcal ÷ 9 = 58 g
– Carbohydrates (45%): 945 kcal ÷ 4 = 236 g
To learn more about creating a training program based on your macros, see Creating a training program: a complete guide.
How do you adjust your macros to suit your goals?
Different goals call for different macro splits:
Muscle building:
– Protein: 1.6–2.2 g/kg
– Carbohydrates: 4–6 g/kg (the main energy source for training)
– Fat: 0.8–1.2 g/kg
Burning fat (weight loss):
– Protein: 1.8–2.2 g/kg (increased to protect muscle mass)
– Carbohydrates: 1.5–3 g/kg
– Fat: 0.8–1.0 g/kg
Endurance sports:
– Carbohydrates make up a larger share (5–7 g/kg), as they are the main fuel source for prolonged exercise
– Protein: 1.2–1.6 g/kg
Alongside your macros, you also need to make sure you get enough micronutrients — especially when restricting calories. Athletes often benefit from carefully chosen supplements; you can find a thorough, evidence-based overview in Supplements for athletes.
What are the most common mistakes when calculating macros?
Underestimating calories. Research shows that people significantly underestimate their actual food intake (Dhurandhar et al., 2015). Keeping a food diary during the first few weeks helps build an accurate picture of how much you eat each day.
Eating too little protein. Many people fall below EFSA’s minimum recommendation (0.83 g/kg), making it harder to preserve muscle mass, particularly in a calorie deficit.
Restricting fat too much. Fat is essential for hormone synthesis and the absorption of fat-soluble vitamins (A, D, E, K). Dropping below 20% can lead to deficiencies.
Failing to update your TDEE. Your calorie needs change as your body weight, age and activity level change — recalculate them every 4–6 weeks, especially if your weight has changed by more than 3 kg.
References
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 51(2):241–247. PMID: 2305711
- Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 52(6):376–384. PMID: 28698222
- Helms ER, Zinn C, Rowlands DS, Brown SR. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 24(2):127–138. PMID: 24092765
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications. 14(12):e15121E. DOI: 10.2903/sp.efsa.2017.e15121
- Dhurandhar NV, Schoeller D, Brown AW, Heymsfield SB, Thomas D, Sørensen TIA, Speakman JR, Jeansonne M, Allison DB; Energy Balance Measurement Working Group. (2015). Energy balance measurement: when something is not better than nothing. Int J Obes (Lond). 39(7):1109–1113. PMID: 25394308
Frequently asked questions
What are macros in nutrition?
Macros, or macronutrients, are protein, fat and carbohydrates — nutrients your body needs in large amounts and that provide energy. Protein and carbohydrates provide 4 kcal per gram, while fat provides 9 kcal per gram.
How much protein does an athlete need each day?
EFSA recommends a minimum of 0.83 g of protein per kilogram of body weight for the average person. For athletes aiming to build muscle mass, the scientific recommendation is 1.6–2.2 g/kg per day (Morton et al., 2018).
How do you calculate macros for weight loss?
First, calculate your TDEE (BMR × activity factor) and reduce it by 300–500 kcal. Increase your protein intake to 1.8–2.2 g/kg to preserve muscle mass. Distribute your remaining calories between carbohydrates and fat to find a balance.
Do you need to hit your macro targets exactly every day?
Hitting your targets exactly every day is not essential — your weekly average matters more. A flexible approach (±10–15% per day) is more sustainable in the long term and delivers similar results.
How often should you recalculate your macros?
You should recalculate your TDEE and macros every 4–6 weeks, or when your weight has changed by more than 3 kg, your activity level has changed significantly or your goal has changed.
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