Macro Calculator
Calculate your daily protein, fat, and carbohydrate targets in grams. Choose from 6 diet approaches or set custom percentages. Enter your calorie target directly or let us calculate it from your body stats.
Don't know your calorie target? Use our TDEE Calculator first
Don't know your target?
Used for weight-based protein and fat calculations.
Protein at 2g/kg for muscle preservation. Fat at 0.8g/kg or 25% of calories (whichever is higher) for hormonal health. Carbs fill the rest. This is the formula used in the CaloBurner app.
Track Your Macros from a Photo
CaloBurner tracks protein, fat, and carbs automatically when you snap a photo of your meal. No manual entry, no food database searches. Your macro progress updates in real time on your daily dashboard.
What Are Macros and Why Do They Matter?
Macronutrients (macros) are the three nutrients your body needs in large quantities: protein, fat, and carbohydrates. Every food you eat is made up of some combination of these three, and each one serves a different purpose in your body.
Protein (4 kcal/g) builds and repairs muscle tissue, supports immune function, and increases satiety (feeling full). During weight loss, adequate protein is the single most important factor for preserving lean muscle mass. This is why most evidence-based approaches recommend 1.6-2.2g of protein per kilogram of bodyweight when in a calorie deficit.
Fat (9 kcal/g) supports hormone production (including testosterone and estrogen), absorbs fat-soluble vitamins (A, D, E, K), and provides sustained energy. A minimum of about 0.8g per kilogram of bodyweight is recommended for hormonal health, with 25-35% of total calories being a common range.
Carbohydrates (4 kcal/g) are your body's preferred fuel source, especially for high-intensity activity and brain function. After protein and fat minimums are met, the remaining calories are typically allocated to carbs. The amount of carbs you need depends heavily on your activity level and personal preference.
Choosing the Right Macro Split
For weight loss (recommended)
Use the CaloBurner Recommended or High Protein preset. These prioritize protein at 2-2.2g/kg to preserve muscle during a deficit. The remaining calories are split between fat (for hormonal health) and carbs (for energy). This approach is backed by the most research and is what the CaloBurner app uses for all weight loss plans.
For general health and maintenance
The Balanced preset (30/30/40) is a good starting point. It provides adequate protein and fat without emphasizing any single macro. This split works well for people maintaining their weight who want a simple, sustainable approach.
For people who prefer fewer carbs
The Low Carb preset reduces carbs to 25% of calories while increasing fat to 40%. Some people find they feel more satisfied and have more stable energy on higher-fat, lower-carb diets. This does not mean carbs are bad. It simply means some people adhere better to a diet when fat replaces some of their carb intake.
For ketogenic diets
The Keto preset sets carbs at just 10% of calories (typically under 50g/day), which is the threshold most people need to stay below to maintain ketosis. Fat is set at 70% and protein at 20%. Ketogenic diets can be effective for some people but are restrictive and may not be suitable for high-intensity athletes. Consult a healthcare professional before starting a keto diet.
Why Protein Is the Most Important Macro During Weight Loss
When you eat in a calorie deficit, your body needs to get the missing energy from somewhere. Ideally, it pulls from stored body fat. But if protein intake is too low, your body will also break down muscle tissue for energy. This is why protein is the highest-priority macro during weight loss.
Research consistently shows that higher protein intake (1.6-2.2g per kg of bodyweight) during a calorie deficit preserves significantly more lean muscle mass compared to lower protein intakes. More muscle means a higher metabolism, better body composition, and a healthier appearance at your goal weight.
Protein also has the highest thermic effect of any macronutrient. Your body uses about 20-30% of the calories from protein just to digest and process it, compared to 5-10% for carbs and 0-3% for fat. And protein is the most satiating macro, meaning it keeps you feeling full longer on fewer calories.
This is why the CaloBurner Recommended preset calculates protein first (at 2g/kg), then fat, then fills the remaining calories with carbs. Protein is the foundation. The rest is flexible.
Frequently Asked Questions
What are macros?
Macros (short for macronutrients) are the three main nutrients that provide calories in your diet: protein, fat, and carbohydrates. Protein provides 4 calories per gram, fat provides 9 calories per gram, and carbohydrates provide 4 calories per gram. Tracking macros means monitoring the grams of each nutrient you eat, not just total calories.
Why should I track macros instead of just calories?
Calories determine whether you gain or lose weight, but macros determine what kind of weight you gain or lose. Two diets with the same calories can produce very different results depending on the macro split. A high-protein diet preserves muscle during weight loss, while a low-protein diet can cause you to lose both fat and muscle. Tracking macros ensures your body gets the right nutrients for your goal.
How much protein do I need?
For weight loss while preserving muscle, research supports 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. This calculator defaults to 2g/kg, which is the CaloBurner app's target. For general health maintenance, 0.8 to 1.0 g/kg is sufficient. If you are doing heavy resistance training and want to maximize muscle growth, 2.0 to 2.2 g/kg is optimal.
What is the best macro split for weight loss?
There is no single best split. The most important factor is total calorie intake (you must be in a deficit to lose weight), followed by adequate protein to preserve muscle. Beyond that, the ratio of fat to carbs matters less than adherence. If you prefer higher-fat meals, a low-carb split may help you stick to your diet. If you are very active or enjoy carb-rich foods, a higher-carb split works fine. The CaloBurner Recommended split (high protein, moderate fat, remaining carbs) is a strong default for most people.
What is the difference between this and the TDEE calculator?
The TDEE calculator focuses on finding your maintenance calories and creating a calorie deficit plan. It outputs macros using the CaloBurner formula only. This macro calculator is designed for flexibility. It offers 6 different macro split approaches, lets you enter a calorie target directly if you already know it, shows per-meal breakdowns, and lets you customize percentages. Use the TDEE calculator to find your calories, then use this calculator to explore different macro splits.
Should I use the same macro split every day?
For simplicity, yes. Keeping the same targets daily makes tracking easier and builds consistent habits. Some advanced approaches (like carb cycling) vary macros by day, but these are generally unnecessary for most people. Consistency with a good baseline is more effective than complex cycling protocols that are hard to follow.
How do I hit my protein target?
High-protein foods include chicken breast (~31g per 100g), Greek yogurt (~10g per 100g), eggs (~6g each), whey protein powder (~25g per scoop), fish (~20-25g per 100g), lean beef (~26g per 100g), cottage cheese (~11g per 100g), and lentils (~9g per 100g cooked). If you are struggling to hit your target, a protein shake can fill the gap. CaloBurner tracks protein from a photo of your meal, so you always know how close you are to your daily target.
What does the per-meal breakdown mean?
The per-meal breakdown divides your daily macro targets by the number of meals you eat. For example, if your protein target is 160g and you eat 4 meals, that is 40g of protein per meal. This gives you a practical number to aim for at each meal. It does not need to be exact per meal. What matters is hitting your daily total.
Stop Guessing. Start Tracking.
CaloBurner tracks protein, fat, and carbs from a photo of your meal. Your macro progress ring updates in real time. No food weighing, no database searches. Free to start with a 7-day premium trial.
