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Macro Calculator

Daily protein, fat, net carb, and fiber targets for maintaining or losing weight. The rules match the targets CraveSmart recommends in the app.

By Frank Cashio · Last reviewed

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The formula uses the sex used in the research behind it.

Height

Daily targets

Calories
2,239
Protein0.91 g per lb of body weight
150 g
Fat30% of calories
75 g
Net carbsThe rest of your calories
242 g
FiberRecommended for your age and sex
25 g

Calories count protein and net carbs at 4 kcal per gram and fat at 9. Fiber adds no calories, the same as in CraveSmart.

How are the macro targets set?

Macros, short for macronutrients, are the protein, fat, and carbohydrates in food. Protein and carbs have 4 calories per gram and fat has 9.

Example: a moderately active 35-year-old woman who weighs 165 lb and wants to maintain needs about 2,239 calories a day: 150 g protein, 75 g fat, 242 g net carbs, and 25 g fiber.

Calories are your maintenance calories, or your cut target if you choose to lose weight. The TDEE calculator explains how both are worked out.

Protein is 0.91 grams per pound of goal weight (about 2 g per kg) if you are moderately active or more. That is the top of the 1.4 to 2.0 g per kg range the International Society of Sports Nutrition gives for people who exercise. If you exercise less, it is 0.363 grams per pound (0.8 g per kg), the adult RDA. Without a goal weight it uses your current weight.

Fat is 30% of calories, inside the 20% to 35% range the National Academies set for adults, which the Dietary Guidelines for Americans, 2020-2025 also use.

Fiber follows the Dietary Guidelines for Americans, 2020-2025 by age and sex, for example 25 g for women 31 to 50 and 31 g for men 31 to 50.

Net carbs get whatever calories are left. CraveSmart counts net carbs, total carbs minus fiber, and fiber adds no calories.

Sources

More free tools

  • TDEE CalculatorEstimate maintenance calories from your age, sex, height, weight, and activity, plus a steady cut target.
  • Recipe Macro CalculatorAdd up a homemade recipe's ingredients from their nutrition labels and get calories, protein, net carbs, fiber, and fat per serving.
  • Net Carbs CalculatorSubtract fiber from the total carbs on a nutrition label to get net carbs per serving and for what you ate.
  • Body Fat CalculatorEstimate body fat percentage from your height, neck, waist, and hips with the U.S. Navy tape measure method.
  • Calories Burned Running CalculatorEstimate calories burned from your weight, distance, time, and incline with the ACSM running equation.

Estimates for healthy adults, not medical advice. Not for pregnancy, breastfeeding, or anyone under 18.