Macro Calculator
Protein, carbs, and fat targets computed protein-first, with the exact split the Nouri app builds at your calorie target. Enter your weight and calories and the grams update live.
This is the exact macro split Nouri computes for you, and the app does it free. Protein anchored to your body weight, fat at 30 percent, carbs as the remainder: the app's own calculation, published here in full. Get your macros in Nouri free →
The exact method this runs
Nouri sets macros in a deliberate order, and this calculator reproduces it precisely:
- Protein first, from body weight: your weight in pounds x 1.0, or x 1.2 with protein prioritized. Protein is pinned to your body, not your calories, so it stays high even in a deep cut.
- Fat at 30 percent of calories: calorie target x 0.30, divided by 9 calories per gram.
- Carbs get the remainder: whatever calories are left, divided by 4.
A worked example
154 lb (70 kg), 1,500-calorie target, standard protein:
- Protein: 154 x 1.0 = 154g (616 calories)
- Fat: 1,500 x 0.30 = 450 calories, so 50g
- Carbs: 1,500 - 616 - 450 = 434 calories, so 109g
The same split across calorie targets
For the 154 lb example person, protein fixed at 154g:
| Calorie target | Protein | Fat | Carbs |
|---|---|---|---|
| 1,500 (cut) | 154g | 50g | 109g |
| 1,800 (mild cut) | 154g | 60g | 161g |
| 2,000 (maintain) | 154g | 67g | 196g |
| 2,500 (gain) | 154g | 83g | 284g |
Protein never moves, fat scales gently, and carbs absorb the whole difference between cutting and gaining. Why that ordering matters, and how to hit protein without a food scale, is covered in How to Track Macros; the calorie target itself comes from TDEE Explained.
FAQ
Is this the same split the Nouri app gives me?
Yes: protein from body weight, fat at 30 percent, carbs as remainder, with the same rounding. Enter the same weight and calorie target and the grams match.
How much protein should I eat per day?
This calculator uses Nouri's anchor: 1.0g per pound of body weight, or 1.2 with protein prioritized. It is a practical hypothesis to test against your results, not a medical prescription.
Why is protein set from body weight instead of calories?
Because protein's job, keeping muscle, scales with your body, not your deficit. Pinning it to weight means a cut comes out of carbs and fat instead of muscle.
Why 30 percent for fat?
It is a floor that protects hormones and adherence without letting the densest macro (9 calories per gram) float unmeasured. It is the value Nouri applies.
Do I have to hit these numbers exactly?
No. Land near protein daily, treat carbs and fat as ranges, and judge weeks, not days. One number and two ranges is the sustainable version of macro tracking.
What macro split is best for weight loss?
One that keeps protein high while calories drop, which is what protein-first does structurally. Set the calorie target with a deficit, and the split above handles the rest.
What are macros?
Protein, carbohydrates, and fat: protein and carbs carry 4 calories per gram and fat 9, the standard conversion factors used on US nutrition labels.
Can I track macros without weighing food?
Yes: consistent described portions produce estimates stable enough to steer by. In Nouri a typed sentence returns per-item grams, so hitting protein becomes a glance.
Should carbs be low to lose fat?
Not inherently: the calorie balance decides fat loss, and carbs are simply the flexible remainder in this system, shrinking in a cut and expanding at maintenance.