Macro Calculator
Turn your daily calorie target into precise grams of protein, carbs, and fat. Choose a diet style and see your macros visualized.
Your daily macros
- Protein150 g · 30%
- Carbs200 g · 40%
- Fat67 g · 30%
How macro calculation works
Every diet ultimately comes down to calories and macronutrients. This calculator takes your daily calorie target and divides it across protein, carbohydrates, and fat according to the diet style you choose. Because protein and carbs contain 4 calories per gram and fat contains 9, the gram amounts differ even when the percentages look similar.
Choosing a diet style
A balanced split suits most goals. High protein is excellent when losing fat while preserving muscle. Low carb and keto shift energy toward fat and can help with appetite control for some people. The best split is the one you can follow consistently.
Hitting your protein target
Protein is the macro to prioritize. It preserves muscle, keeps you full, and has the highest thermic effect. See the protein calculator for a target based on your body weight, and the macro guide for food sources.
Frequently asked questions
What are macros?
Macronutrients — protein, carbohydrates, and fat — are the three nutrients that provide calories. Protein and carbs supply 4 calories per gram; fat supplies 9. Tracking macros gives you control over body composition, not just weight.
What is the best macro split?
There is no single best split. A balanced 30/40/30 (protein/carbs/fat) works for most people. Higher protein supports muscle retention, while lower-carb or keto splits suit some individuals. Choose what you can sustain.
How much protein should I eat?
Aim for 1.2–2.0 g of protein per kilogram of body weight per day. The higher end helps preserve muscle during weight loss and supports muscle growth during a surplus.
Do I need to hit my macros exactly?
Getting within about 5–10 grams of each target is plenty for great results. Consistency over weeks matters far more than precision on any single day.