Macro Calculator
Get your daily protein, carbs, and fat targets — in grams, calories, and percentages — for weight loss, muscle gain, maintenance, or keto. Enter your own calorie target or let the tool work it out from your details. Metric and imperial, worldwide.
Choose how you want to set your daily calories — enter your own (from our TDEE or Calorie calculator) or have this tool estimate them. Then pick a goal and macro split to see your protein, carbs, and fat.
| Macronutrient | Grams / Day | Calories / Day | % of Calories | Per Meal (4 meals) |
|---|
* Macro targets are general estimates based on common dieting ratios and standard energy values (protein and carbs ≈ 4 kcal/g, fat ≈ 9 kcal/g). They are for educational purposes only and are not medical or nutritional advice. Individual needs vary with health, training, and goals. Consult a qualified healthcare professional or registered dietitian before changing your diet, and do not eat below your basal metabolic rate for extended periods.
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What Is a Macro Calculator?
A macro calculator works out how much protein, carbohydrate, and fat — your three macronutrients — you should eat each day to hit a calorie target and a specific goal. Instead of only counting calories, tracking macros tells you where those calories should come from, which matters for muscle retention, energy, and how full you feel. It's the backbone of flexible dieting (often called IIFYM — "If It Fits Your Macros").
Our macro calculator gives you targets in grams, calories, and percentages, with preset splits for common goals — weight loss, muscle gain, low-carb, and keto — plus a fully custom option. You can enter your own calorie number from our Calorie or TDEE calculator, or let this tool estimate it from your details.
How to Use This Macro Calculator
- Set your calories — enter your own target, or let the tool estimate your TDEE from age, sex, height, weight, and activity.
- Pick a goal — lose, maintain, or gain, which adjusts your calories up or down.
- Choose a macro split — balanced, high-protein, low-carb, keto, endurance, or custom.
- Read your targets — protein, carbs, and fat in grams, calories, and percentages, plus a per-meal breakdown.
How Macros Are Calculated
Each macronutrient provides a known number of calories per gram, so once you know your calories and your split percentages, the grams follow:
Carbohydrate: 4 kcal per gram
Fat: 9 kcal per gram
Grams = (Calories × Split%) ÷ kcal-per-gram
Example: on a 2,000-calorie balanced split (30% protein, 40% carbs, 30% fat): protein = (2000 × 0.30) ÷ 4 = 150 g; carbs = (2000 × 0.40) ÷ 4 = 200 g; fat = (2000 × 0.30) ÷ 9 ≈ 67 g.
Common Macro Splits by Goal
| Split | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health, maintenance |
| High protein | 40% | 30% | 30% | Fat loss, muscle retention |
| Low carb | 40% | 20% | 40% | Lower-carb dieting |
| Keto | 25% | 5% | 70% | Ketogenic diet |
| Endurance | 25% | 55% | 20% | Runners, cyclists, high training volume |
Why Protein Matters Most
Of the three macros, protein gets special attention because it preserves lean muscle (especially in a calorie deficit), keeps you fuller for longer, and has the highest thermic effect — your body burns more energy digesting it than carbs or fat. A common guideline for active people is roughly 0.7–1.0 grams of protein per pound of body weight (about 1.6–2.2 g/kg). If a percentage split gives you less protein than this, consider the high-protein option.
Macros and the Bigger Picture: BMR, TDEE & Calories
Macros are the last step in a chain. First, your BMR tells you the calories you burn at rest. Multiply by activity to get your TDEE — your daily burn. Adjust for your goal with the Calorie Calculator, then split those calories into macros here. Together, these four tools cover the full nutrition picture.