Macro Calculator

How Macros Relate to the PE Ratio

The PE ratiomeasures protein relative to non-protein energy (fat + carbs). A macro split with a higher PE ratio means you’re prioritizing protein — which supports satiety, muscle retention, and better body composition during a cut.

For fat loss, aim for a PE ratio of 1.0 or higher on your overall daily macros. A ratio above 2.0 indicates a very protein-dense diet.

Pair this with the PE Diet Calculator to check individual foods, or use the TDEE Calculator to estimate your daily calorie needs first.

Protein is the macro worth setting first, since the other two are what’s left over. If you’re unsure where your target should land — and why the RDA is far below it — how much protein per day walks through the evidence behind the 0.7–1.0 g per pound range.

Hitting macro targets requires accurate measurement — see our best food scales for macro tracking for picks at every price point.

Protein targets protect muscle, but strength training is what tells your body to keep it. If you train at home, our guide to the best home gym equipment for fat loss covers the few tools that matter — from adjustable dumbbells to a budget rower.

To track the training itself, a wearable helps you stay consistent — just size your intake from these macros, not the watch’s calorie estimate. See our guide to the best fitness trackers for weight loss.

A protein target is also easier to actually hit when you’re well rested — short sleep raises hunger and cravings, so a firm macro plan matters more, not less, on a bad night. See sleep and weight loss for the science and practical fixes.