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Macro Calculator

Find your ideal daily protein, carbs and fat in grams — based on your body, activity level and goal.

Daily calories
2,007kcal/day
Protein
151g
Carbs
201g
Fat
67g

Balanced split: 30% protein, 40% carbs, 30% fat. Caloura tracks all three automatically from a photo of your meal.

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How we calculate your macros

First we estimate your daily calorie target the same way as our calorie calculator: BMR (Mifflin-St Jeor) × activity level, adjusted for your goal. We then split those calories by your chosen diet style and convert to grams — protein and carbs at 4 kcal per gram, fat at 9 kcal per gram.

Macro splits explained

Diet styleProteinCarbsFatBest for
Balanced30%40%30%Most people, maintenance
High protein40%35%25%Fat loss, muscle gain
Low carb35%25%40%Appetite control
Keto25%5%70%Ketogenic diets

Tips for hitting your macros

  • Build every meal around a protein source — eggs, chicken, fish, Greek yoghurt, tofu, lentils.
  • Choose fibre-rich carbs like oats, rice, potatoes, fruit and vegetables.
  • Measure oils, nut butters and dressings — fat calories add up fast.
  • Log food as you eat, not at the end of the day, so you can adjust dinner.

Want the full breakdown? Read macros explained: how much protein, carbs and fat should you eat. Caloura tracks all three automatically — snap a photo of your plate and see your macros update in seconds.

Frequently asked questions

What are macros?

Macros (macronutrients) are the three nutrients that provide calories: protein (4 kcal per gram), carbohydrates (4 kcal per gram) and fat (9 kcal per gram). Balancing them affects energy, fullness, muscle and body composition.

What is the best macro ratio for weight loss?

A higher-protein split such as 40% protein, 35% carbs and 25% fat works well for most people losing weight because protein keeps you full and protects muscle. The calorie deficit matters most — pick a ratio you can stick to.

How much protein do I need per day?

Most active adults do well with 1.6–2.2 g of protein per kg of body weight (0.7–1 g per lb). The minimum for general health is 0.8 g per kg, but more helps when losing fat or building muscle.

Are keto macros healthy?

Keto (about 70% fat, 25% protein, 5% carbs) can work for weight loss and some medical conditions, but it is restrictive and not necessary for fat loss. Talk to your doctor before starting keto if you have diabetes or kidney issues.

Hit your numbers every day with Caloura

Snap a photo of any meal and Caloura's AI logs calories, protein, carbs and fat in seconds. Track water, habits and progress in one app.

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