What are macros?
"Macros" are the three macronutrients that make up your calories: protein (4 cal/g), carbohydrate (4 cal/g) and fat (9 cal/g). Hitting the right split — not just the right calories — is what shapes your results: enough protein preserves and builds muscle, while carbs and fat fuel training and hormones.
How this calculator sets your macros
- Calories come from your TDEE (Mifflin-St Jeor × activity), adjusted for your goal (−500 to lose, +300 to gain).
- Protein is set by bodyweight — around 2.2 g/kg when cutting to protect muscle, 1.8–2.0 g/kg otherwise.
- Carbs and fat fill the remaining calories, split by your chosen diet style (balanced, low-carb, keto or high-carb).
Carbs and fat by calorie target and diet
Worked out the calculator's way for a 75 kg person at maintenance: protein fixed at 1.8 g per kg (135 g, 540 calories), then the remaining calories split between carbs and fat by diet style. Each cell shows carbs · fat in grams. At a different body weight, protein — and so everything else — shifts; use the calculator for your own numbers.
| Calories | Balanced | Low-carb | Keto | High-carb |
|---|---|---|---|---|
| 1,600 | 146 g · 53 g | 66 g · 88 g | 21 g · 108 g | 172 g · 41 g |
| 1,800 | 173 g · 63 g | 79 g · 105 g | 25 g · 129 g | 205 g · 49 g |
| 2,000 | 201 g · 73 g | 91 g · 122 g | 29 g · 149 g | 237 g · 57 g |
| 2,200 | 228 g · 83 g | 104 g · 138 g | 33 g · 170 g | 270 g · 65 g |
| 2,400 | 256 g · 93 g | 116 g · 155 g | 37 g · 190 g | 302 g · 72 g |
| 2,600 | 283 g · 103 g | 129 g · 172 g | 41 g · 211 g | 335 g · 80 g |
| 2,800 | 311 g · 113 g | 141 g · 188 g | 45 g · 231 g | 367 g · 88 g |
| 3,000 | 338 g · 123 g | 154 g · 205 g | 49 g · 251 g | 400 g · 96 g |
Tips for hitting your macros
- Prioritise protein at every meal — it's the hardest to hit and the most important.
- Weigh foods at first; portions are easy to misjudge by 20–30%.
- Adjust after 2–3 weeks based on real progress, not day-to-day scale noise.
How many carbs on keto at 2,000 calories?
About 29 g of carbs a day, with 149 g of fat and 135 g of protein for a 75 kg person. Keto typically keeps carbs under 50 g, and often nearer 20–30 g.
What are good macros for 2,000 calories?
A balanced split for a 75 kg person is roughly 135 g protein, 201 g carbs and 73 g fat. Protein is set by body weight first; carbs and fat fill the rest.
Do I have to hit macros exactly?
No — get within ~5–10 g and you're doing great. Protein and total calories matter most; carbs vs fat is more flexible.
Why is protein set by weight, not a percentage?
Because your muscle needs scale with your body size, not your calorie intake. A percentage can leave a dieter short on protein exactly when they need it most.
Which diet style is best?
The one you can stick to. Keto, low-carb and balanced all work if calories and protein are right — pick what fits your life. Compare with the TDEE calculator.