How this macro calculator works
The calculator runs in three steps. First, it estimates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation — the same formula behind our personal calorie calculator. Second, it multiplies BMR by your activity factor to get Total Daily Energy Expenditure (TDEE), then applies your goal adjustment (−500 kcal for weight loss, +500 kcal for gain). Third, it splits those calories into macros:
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
So a 2,000 kcal target on the Balanced 30/35/35 split becomes 150 g protein, 175 g carbs and 78 g fat per day.
Choosing the right macro ratio
- Balanced (30/35/35): a flexible starting point that fits most eating styles and keeps all three macros in a comfortable range.
- Zone (30/40/30): slightly more carbs for people who train regularly and want steady energy across the day.
- High Protein (40/30/30): prioritizes muscle retention and satiety — a popular choice during a calorie deficit or a strength-training block.
- Low Carb (40/25/35): trims carbohydrate intake while keeping protein high; useful if you feel better on fewer starches and sugars.
- Keto (25/5/70): a very-low-carb, high-fat split designed to keep carbohydrate intake near ketogenic levels.
Total calories still decide whether your weight moves. The ratio shapes how those calories feel: protein controls hunger and protects muscle, carbs fuel training, and fat supports hormones and absorption of fat-soluble vitamins.
Why tracking macros beats tracking calories alone
- Better body composition. Two 2,000 kcal diets can produce very different results — adequate protein is the difference between losing fat and losing muscle.
- More flexibility. Hitting gram targets lets you fit foods you enjoy into the day instead of following a rigid meal plan.
- Clearer feedback. If energy or gym performance drops, you can adjust carbs or total calories instead of guessing.
Once you have your numbers, log meals in the TrackmyBurn tracker — every food shows its protein, carb and fat breakdown, and the daily summary totals your macros against the target.
Frequently asked questions
What are macros?
Macros (macronutrients) are the three nutrients that provide calories: protein and carbohydrates at 4 kcal per gram, and fat at 9 kcal per gram. Alcohol also provides 7 kcal per gram but is not a macro target.
How do I calculate my macros?
First estimate your daily calorie needs (TDEE) with the Mifflin-St Jeor equation, adjust for your goal, then split those calories across protein, carbs and fat using a ratio like 30/35/35. This calculator does all three steps for you.
What is the best macro ratio for weight loss?
There is no single best ratio — total calories drive weight change. A higher-protein split (30–40% protein) helps preserve muscle and control hunger during a deficit, which is why many people prefer High Protein or Low Carb for fat loss.
How much protein do I need per day?
Most active adults do well with 0.6–1.0 g of protein per pound of body weight (1.3–2.2 g/kg). The High Protein ratio in this calculator lands in that range for most people.
Is this macro calculator medical advice?
No. TrackmyBurn provides general educational estimates. If you are pregnant, breastfeeding, managing a chronic condition or an eating disorder, work with a qualified clinician or registered dietitian.
Ready to hit your macros?
Apply your target above, then head back to the tracker to log meals and workouts against it.
Open the calorie tracker