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How to Calculate Your Macros
Formula
Macronutrients — protein, carbohydrates, and fat — provide the calories your body uses for energy. Protein and carbs supply 4 calories per gram, while fat provides 9 calories per gram.
The right macro ratio depends on your goals. A balanced diet uses roughly 30/40/30 (protein/carbs/fat). Low-carb diets shift more calories to fat, while keto diets drop carbs to about 5% of total intake.
Common use cases:
- Meal planning and prep
- Bodybuilding and muscle gain
- Weight loss diet design
Frequently Asked Questions
Maria Gonzalez
Registered Dietitian, RD, MPH
Maria is a Registered Dietitian with a Master's in Public Health. She focuses on evidence-based nutrition assessment tools including BMI, calorie calculations, and body composition analysis.
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