Calculate your macros
Protein, carbs and fat in grams, for your goal and the way you eat.
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What are macros?
Macronutrients, or macros, are the three nutrients that provide calories: protein and carbohydrate at 4 kcal per gram, and fat at 9 kcal per gram. Counting macros means tracking grams of each, not just total calories.
Calories decide whether you lose, keep or gain weight. Your macro split decides how full you feel, how well you hold on to muscle and how much energy you have for training.
How this macro calculator works
First it estimates the calories you burn in a day with the Mifflin–St Jeor equation and an activity factor, the same method as our calorie-needs calculator and the Diat app. Losing weight takes 500 kcal a day off that, about 0.5 kg a week, and gaining adds 500.
That target is then split by diet style: balanced 25/30/45 (protein/fat/carbs), high protein 35/30/35, low carb 30/45/25, keto 20/75/5 and low fat 25/20/55.
Which split should I choose?
The best split is the one you can stick to. Balanced suits most people. High protein helps with weight loss and training. Low carb or keto suit people who prefer fewer starchy foods, and low fat suits people who prefer them.
Whatever you choose, treat the numbers as a starting point. Track for two to three weeks, compare with what the scale does, and adjust. Diat logs macros from a photo of your meal, so tracking takes seconds.
