Macro Calculator Guide for Beginners

Macronutrients — protein, carbohydrates, and fat — together make up your daily calorie intake. Setting sensible targets makes calorie tracking much more useful.

A simple framework

1. Set total daily calories from your TDEE and goal.
2. Set protein based on body weight (see our protein guide).
3. Set fat at roughly 20–35% of total calories — never below about 0.5 g/kg.
4. Fill the remainder with carbohydrates.