Macro Ratio Calculator – Protein, Carbs & Fat Targets
Calculate your ideal macronutrient ratio for fat loss, muscle gain, or maintenance.
Macronutrient Ratios for Common Diet Goals
Macronutrients — protein, carbohydrates, and fat — each provide different calorie densities and serve distinct physiological roles. Protein and carbs provide 4 calories/gram; fat provides 9 calories/gram. Your ideal macro ratio depends on your fitness goal, activity level, and metabolic health.
| Goal | Protein | Carbs | Fat | Notes |
|---|---|---|---|---|
| Muscle gain | 25–35% | 40–50% | 20–30% | High protein to support synthesis |
| Fat loss | 30–40% | 20–30% | 30–40% | High protein preserves lean mass |
| Endurance (running) | 15–20% | 55–65% | 20–25% | Carbs for glycogen stores |
| Ketogenic | 20–25% | 5–10% | 65–75% | Very low carb induces ketosis |
| Balanced maintenance | 20–30% | 40–50% | 25–35% | USDA Dietary Guidelines range |
For endurance athletes, carbohydrates are the primary fuel for runs over 60–90 minutes. Depleting glycogen causes the "bonk" (hitting the wall). Protein needs: recreational athletes require 0.8–1.0 g/kg body weight; strength athletes 1.6–2.2 g/kg; endurance athletes 1.2–1.6 g/kg per sports nutrition guidelines.
What is the best macro ratio for weight loss?
Higher protein (30–40%) with moderate carbs (25–35%) and fat (30–35%) is most effective for preserving muscle while in a caloric deficit. Research consistently shows protein is the most satiating macro.
How do I calculate my macros from calories?
Multiply total calories by each percentage, then divide by calories per gram: protein/carbs at 4 cal/g, fat at 9 cal/g. Example: 2,000 cal, 30% protein = 600 cal ÷ 4 = 150g protein.