Updated June 17, 2026
Find your calorie target
Enter your numbers and get a calorie target based on the Mifflin-St Jeor formula.
To count macros, set your daily calorie target first, then split those calories into protein, carbohydrate, and fat using gram targets. Protein and carbohydrates each provide 4 calories per gram; fat provides 9 calories per gram. That ratio (4-4-9) is how you convert between calories and grams when setting or checking your targets.
What is the 4-4-9 rule in nutrition?
The 4-4-9 rule describes the caloric density of the three macronutrients: protein at 4 cal/g, carbohydrates at 4 cal/g and fat at 9 cal/g. If your protein target is 150 grams, that accounts for 600 calories (150 times 4). If your fat target is 60 grams, that is 540 calories (60 times 9). Add the three together and they should equal your daily calorie goal.
Step-by-step: how to set your macros
Step 1. Find your daily calorie target using the calorie deficit calculator.
Step 2. Set protein first. A common range is 0.7 to 1 gram per pound of body weight (or about 1.6-2.2 g per kg). Higher intakes support muscle retention during a cut.
Step 3. Set fat. A minimum of 0.35 grams per pound is recommended for hormone health. Many people land around 25-35% of total calories from fat.
Step 4. Fill the rest with carbohydrates. Carbs = total calories minus protein calories minus fat calories, then divided by 4.
Or skip the math and use the macro calculator, which does all four steps instantly.
Macro splits by goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat loss (preserve muscle) | 35-40% | 30-35% | 25-30% |
| Muscle gain | 25-30% | 45-50% | 20-25% |
| Maintenance / general health | 20-30% | 40-50% | 20-35% |
These are starting ranges, not fixed rules. Individual needs vary considerably. A registered dietitian can adjust any split to fit your health history, preferences and lifestyle.
Can I lose weight by counting macros?
Yes, but only when you are also in a calorie deficit. Macros shape what that deficit is made of, which affects muscle retention and hunger, but they do not override calorie balance. You can lose on any macro split as long as total intake is below your TDEE.
How to count macros in food
Read the nutrition label and note protein, carbs and fat per serving. For whole foods without labels, use a food database app. A kitchen scale makes a meaningful difference for calorie-dense items (nuts, oils, meat) where volume estimates are notoriously imprecise. are often inaccurate.
Find your calorie target
Enter your numbers and get a calorie target based on the Mifflin-St Jeor formula.