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How the macro calculator works
It builds your split in five steps, exactly like the Calorix app:
- Calories. Your maintenance calories come from the Mifflin-St Jeor equation and your activity level. For a lose or gain goal, the calculator applies your weekly pace (capped at 1% of body weight) and never goes below 1,200 kcal for women, 1,500 kcal for men or 1,350 kcal for “other”. Calories are rounded to the nearest 10. The calorie deficit calculator explains both limits in detail.
- Protein. 1.6 g per kg of body weight, or 2.0 g per kg of your goal weight while losing, capped at 2.2 g per kg of current weight and at 35% of calories. See the protein calculator.
- Fat. A share of your calories that depends on your eating style.
- Carbohydrates. Whatever energy is left after protein and fat.
- Fiber and water. 14 g of fiber for every 1,000 kcal, and 33 ml of water per kg of body weight.
Eating styles
| Style | Fat | Carbohydrates | Good to know |
|---|---|---|---|
| Balanced (the app’s default) | 30% of calories | The remainder | Sits comfortably inside the general guideline ranges |
| Lower fat | 25% of calories | The remainder | More room for carbohydrates, such as grains and fruit |
| Low carb | 30% of calories | Up to 130 g or 26% of calories, whichever is lower | Energy above the carb cap goes to fat |
| Keto | 70% of calories | Up to 30 g a day | Energy above the carb cap goes to fat |
For context, the National Academies’ dietary reference intakes give acceptable ranges for adults of 20–35% of calories from fat, 45–65% from carbohydrates and 10–35% from protein. Balanced and lower-fat splits stay close to these; keto deliberately sits outside them.
A worked example
A 30-year-old man, 180 cm, 80 kg, moderately active, losing 0.5 kg a week on a balanced split:
| Nutrient | Grams | Calories | Share |
|---|---|---|---|
| Daily target (2,209 rounded to 10) | 2,210 kcal | 100% | |
| Protein (2.0 × 80 kg) | 160 g | 640 kcal | 29% |
| Fat (30%) | 74 g | 663 kcal | 30% |
| Carbohydrates (the rest) | 227 g | 907 kcal | 41% |
| Fiber (14 g per 1,000 kcal) | 31 g | ||
| Water (33 ml per kg, rounded to 50 ml) | 2.65 L |
Fiber and water
- Fiber. The 14 g per 1,000 kcal rule comes from the National Academies’ adequate intake for fiber, the reference behind most fiber targets. Vegetables, fruit, beans, lentils, whole grains, nuts and seeds are the easy wins.
- Water. 33 ml per kg is a simple starting point, not a medical prescription. The National Academies set adequate intakes for total water from drinks and food of about 3.7 liters a day for men and 2.7 liters for women, and needs rise with heat and exercise.
When the numbers need a tweak
- Protein cap. Protein never takes more than 35% of your calories, so a small calorie target doesn’t end up almost entirely protein. The calculator tells you when the cap applies.
- Carb caps. On keto, carbohydrates stop at 30 g; on low carb, at 130 g or 26% of calories. Any leftover energy goes to fat, so your total still matches your target.
- Training hard? If you do a lot of endurance work, you may feel better on the lower-fat style, which leaves more room for carbohydrates.
Tracking your macros in Calorix
Calorix turns this split into your daily targets and shows protein, carbs and fat left after every log, whether you snap a photo, scan a barcode or type “chicken salad and a coffee”. Each scanned ingredient shows its own macros, so you can see where the numbers come from and fix anything that looks off. Read more about the macro tracker.
Updated October 9, 2026
