A macro calculator translates calories into grams of protein, carbohydrates, and fat. This makes meal planning concrete and actionable.
Macro calculator basics
Calorie sources:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram
Our macro calculator handles all conversions automatically.
Standard macro splits
| Split name | Protein | Fat | Carbs |
|---|---|---|---|
| Balanced | 30% | 30% | 40% |
| Moderate carb | 30% | 25% | 45% |
| Higher protein | 35% | 25% | 40% |
| Lower fat | 30% | 20% | 50% |
Macro calculator for weight loss
Higher protein preserves muscle:
| Calories | Protein | Fat | Carbs |
|---|---|---|---|
| 1,600 | 120g (30%) | 53g (27%) | 140g (43%) |
| 2,000 | 150g (30%) | 67g (27%) | 175g (43%) |
| 2,400 | 180g (30%) | 80g (27%) | 210g (43%) |
Macro calculator for muscle gain
Surplus with moderate protein:
| Calories | Protein | Fat | Carbs |
|---|---|---|---|
| 2,500 | 150g (24%) | 83g (27%) | 288g (49%) |
| 3,000 | 175g (23%) | 97g (26%) | 344g (48%) |
Ensure adequate protein with our protein calculator.
How the macro calculator works
- Get your calorie target from maintenance calorie calculator
- Choose protein grams based on body weight (1.6–2.2 g/kg)
- Set fat at 20–30% of calories
- Remaining calories become carbs
Adjusting macros based on results
If weight loss stalls:
- Increase protein slightly for satiety
- Reduce fat or carbs by 10–15%
- Reassess calorie target with TDEE calculator