What are macros?
Macronutrients are nutrients needed in relatively large amounts. Protein and carbohydrates provide about 4 calories per gram, while fat provides about 9 calories per gram.
How the macro calculator works
The calculator estimates daily energy needs and applies a simple starting macro distribution. The result is not the only valid macro split: food preferences, training, health considerations and individual goals can justify different distributions.
How Mealisa calculates macro targets
Mealisa does not force every person into a fixed percentage split. Protein and fat are anchored to body weight, while carbohydrates receive the remaining calories.
| Goal / activity | Protein target | Fat target |
|---|---|---|
| Maintain · sedentary | 1.0 g/kg | 0.9 g/kg |
| Maintain · lightly active | 1.2 g/kg | 0.9 g/kg |
| Maintain · moderately active | 1.4 g/kg | 0.9 g/kg |
| Maintain · active / very active | 1.6 g/kg | 0.9 g/kg |
| Lose · sedentary / lightly active | 1.4 g/kg | 0.8 g/kg |
| Lose · moderate / active / very active | 1.6 g/kg | 0.8 g/kg |
| Gain · sedentary / lightly active | 1.4 g/kg | 1.0 g/kg |
| Gain · moderate / active / very active | 1.6 g/kg | 1.0 g/kg |
How calories become grams of macros
Protein provides about 4 kcal per gram, carbohydrate about 4 kcal per gram and fat about 9 kcal per gram.
After protein and fat targets are calculated, their calories are subtracted from the daily calorie target. The remaining calories are assigned to carbohydrates.
Example macro calculation
For a 70 kg moderately active man maintaining weight, the calculator uses 1.4 g/kg protein and 0.9 g/kg fat.
That gives about 98 g protein and 63 g fat. If estimated maintenance intake is 2,517 kcal/day, the remaining energy provides about 389 g carbohydrate.
The macro targets are practical starting estimates, not the only valid distribution for that calorie intake.
How the selected goal changes calories
Maintain weight uses estimated TDEE. Lose weight uses a default target 20% below estimated TDEE. Gain weight uses a default target 10% above estimated TDEE.
These adjustments are starting points. Real-world needs can differ, and preferences, training demands and individual circumstances may justify a different distribution.
These calculators provide general estimates for healthy adults aged 18 and over. They are not medical advice and may not be appropriate during pregnancy, breastfeeding, for children, or when a medical condition affects energy or nutrition requirements.
Turn estimates into everyday nutrition.
Mealisa helps you track food from a photo, understand calories and macros, and keep your nutrition in one place.