Free tool
Macro calculator
Turn your daily calories into grams of protein, carbs, and fat. Not sure of your calories? Start with our calorie calculator.
What are macros?
Macros, short for macronutrients, are the three main parts of food that give you energy:
- Carbs (4 calories per gram): bread, rice, fruit, beans, and starchy vegetables.
- Protein (4 calories per gram): meat, fish, eggs, dairy, beans, and tofu.
- Fat (9 calories per gram): oils, nuts, seeds, avocado, and butter.
The ranges experts suggest
The National Academies suggest adults get 45–65% of calories from carbs, 10–35% from protein, and 20–35% from fat. All three of our starting splits stay inside these ranges.
- Balanced (50/20/30): a good default for most people.
- Higher protein (45/30/25): can help you feel full while cutting calories and protect muscle as you lose weight.
- Steady blood sugar (45/25/30): fewer carbs per meal, which some people with prediabetes find helpful. Pick high-fiber carbs like beans, oats, and vegetables.
Common questions
How much protein do I need?
The basic recommendation for adults is 0.8 grams per kilogram of body weight a day, about 46 grams for an average woman and 56 grams for an average man. Many people aim higher when losing weight or getting older to protect muscle. Enter your weight to see your number.
Do I have to hit my macros exactly?
No. Getting close most days is plenty. Bee focuses on simple habits like "add protein to breakfast" instead of perfect numbers.
Is low-carb better for weight loss?
Studies show many eating patterns can work. The best one is the one you can stick with. If you have diabetes or take medicine for blood sugar, talk with your doctor before cutting carbs a lot.
A note on safetyThis tool gives general estimates for healthy adults. It isn't medical advice. If you're pregnant, under 18, have a health condition, or take medicine that affects your weight or fluids, ask your doctor what's right for you.
BMI calculator
See where your weight falls for your height, using CDC categories.
Calorie calculator
Estimate daily calories to lose, keep, or gain weight.
Ideal weight calculator
Compare four classic formulas with a healthy BMI range.
Water intake calculator
A daily drinking goal in cups, ounces, and liters.