How do I calculate my macros?

First calculate your total daily calories using TDEE. Then set protein (1.6-2.2g per kg bodyweight), fat (0.8-1g per kg), and fill remaining calories with carbs. For a 70kg person eating 2000 calories: ~140g protein, 65g fat, 180g carbs.

What is the best macro ratio for weight loss?

A common weight loss ratio is 40% protein, 30% carbs, 30% fat. High protein preserves muscle during a calorie deficit. However, total calories matter more than exact ratios—focus on adequate protein first.

How much protein do I need to build muscle?

Research suggests 1.6-2.2g of protein per kg of bodyweight is optimal for muscle building. For a 75kg person, that's 120-165g of protein daily. More isn't necessarily better—excess protein is simply used for energy.

Macros Calculator Guide - Calculate Your Protein, Carbs

Tracking macronutrients—protein, carbohydrates, and fat—gives you much more control over your nutrition than simply counting calories. This guide explains how to calculate your optimal macro split for weight loss, muscle building, or maintaining your current weight.

Understanding Macronutrients

Protein

4 kcal/g

Builds muscle, repairs tissue, keeps you full

Carbohydrates

4 kcal/g

Primary energy source, fuels exercise

Fat

9 kcal/g

Hormones, absorption, brain function

Step 1: Calculate Your TDEE

Total Daily Energy Expenditure (TDEE) is how many calories you burn per day. Start with your Basal Metabolic Rate (BMR):

Mifflin-St Jeor Equation: Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5 Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161

Multiply your BMR by your activity level:

Activity Level	Multiplier	Description
Sedentary	1.2	Desk job, little exercise
Lightly Active	1.375	Light exercise 1-3 days/week
Moderately Active	1.55	Moderate exercise 3-5 days/week
Very Active	1.725	Hard exercise 6-7 days/week
Extremely Active	1.9	Physical job + hard training

Step 2: Set Your Calorie Target

Goal	Calorie Adjustment
Fat Loss	TDEE minus 300-500 calories
Maintenance	Eat at TDEE
Muscle Gain	TDEE plus 200-300 calories

Step 3: Calculate Your Macros

Protein First

Set protein based on bodyweight, not percentage of calories:

Goal	Protein per kg Bodyweight
General Health	0.8-1.0g
Fat Loss (preserve muscle)	1.8-2.4g
Muscle Building	1.6-2.2g
Endurance Athletes	1.2-1.6g

Fat Second

Essential for hormones and health. Don't go too low:

Minimum: 0.5g per kg (never go below this)
Moderate: 0.8-1.0g per kg (most people)
Higher: 1.0-1.5g per kg (low-carb diets)

Carbs Last

Fill remaining calories with carbohydrates:

Carb grams = (Total calories - protein calories - fat calories) ÷ 4

Complete Example: 75kg Male, Fat Loss Goal

TDEE: 2,400 calories

Target: 2,000 calories (400 deficit)

Protein: 75kg × 2g = 150g (600 calories)

Fat: 75kg × 0.9g = 68g (612 calories)

Carbs: (2000 - 600 - 612) ÷ 4 = 197g (788 calories)

Final macros: 150g protein, 68g fat, 197g carbs

Complete Example: 60kg Female, Muscle Gain Goal

TDEE: 1,800 calories

Target: 2,050 calories (250 surplus)

Protein: 60kg × 1.8g = 108g (432 calories)

Fat: 60kg × 1.0g = 60g (540 calories)

Carbs: (2050 - 432 - 540) ÷ 4 = 270g (1078 calories)

Final macros: 108g protein, 60g fat, 270g carbs

Common Macro Splits

Goal	Protein	Carbs	Fat
Balanced	30%	40%	30%
Fat Loss	40%	30%	30%
Muscle Building	30%	50%	20%
Low Carb	30%	20%	50%
Keto	20%	5%	75%

Percentage vs Grams: Percentage-based macros can be misleading. A 180g man and 55kg woman both eating 30% protein will have vastly different protein intakes. Always calculate protein in grams per kg bodyweight first.

High-Protein Food Sources

Food	Protein per 100g	Calories per 100g
Chicken breast	31g	165
Greek yogurt (0% fat)	10g	59
Eggs (2 large)	13g	155
Salmon	20g	208
Lean beef mince	26g	250
Cottage cheese	11g	98
Whey protein	80g	400
Tofu	8g	76
Lentils (cooked)	9g	116

Tracking Your Macros

Popular apps for tracking macros in the UK:

MyFitnessPal: Largest food database, barcode scanner
Cronometer: Detailed micronutrient tracking
Nutracheck: UK-focused database
MacroFactor: Adapts targets based on progress

Tips for Accurate Tracking

Weigh your food: Eyeballing is notoriously inaccurate
Log before eating: Not after when you've forgotten details
Track cooking oils: A tablespoon of olive oil is 120 calories
Check serving sizes: Packets often contain multiple servings
Be consistent: Weigh foods the same way each time

Don't Obsess: Hitting exact macros every day isn't necessary. Aim to be within 10g of each target. Weekly averages matter more than daily perfection. If macro tracking causes anxiety, it's not the right approach for you.

Adjusting Your Macros

If you're not seeing results after 2-3 weeks:

Not Losing Weight?

Reduce calories by 100-200
Keep protein the same
Reduce carbs or fat (your preference)

Not Gaining Muscle?

Add 100-200 calories
Keep protein adequate
Add to carbs (fuel training)

Calculate Your Daily Calories

Work out your TDEE and start planning your macros

Use Calculator

Meal Timing

While total daily intake matters most, some timing strategies can help:

Protein: Spread throughout day (20-40g per meal)
Pre-workout: Carbs 1-2 hours before training
Post-workout: Protein within 2 hours (not as urgent as once thought)
Before bed: Slow-digesting protein (casein) may help overnight recovery

Macros Calculator Guide - Calculate Your Protein, Carbs & Fat