Free tool · No sign-up
Macro Calculator
Turn a daily calorie target into grams of protein, carbs, and fat. Choose a split — balanced, high-protein, low-carb, or keto — and see exactly what to aim for each day.
Not sure? Find it with the TDEE calculator.
How macros work
Every calorie comes from protein, carbs, or fat. Protein and carbs give 4 kcal per gram; fat gives 9. A macro split slices your daily calories into a share of each, then converts to grams. Total calories drive weight change; the split shapes how you feel, perform, and hold onto muscle while you get there.
Questions
- What are macros?
- Macros (macronutrients) are the three nutrients that supply calories: protein and carbs at 4 kcal per gram, fat at 9. Hitting a macro split means eating set amounts of each, not just a calorie total.
- Which macro split should I pick?
- Balanced (30/40/30) suits most people. High-protein helps when building or keeping muscle in a deficit. Low-carb and keto shift fuel toward fat — useful for some, not required for fat loss, which ultimately comes down to total calories.
- How much protein do I need?
- A common range is 1.6–2.2 g per kg of bodyweight, higher when dieting or training hard. This tool sets protein as a share of calories — if you train seriously, check the gram number lands in that range and adjust the split.
- Is this medical advice?
- No. These are general starting points, not medical or clinical advice. If you have a medical condition or any history of disordered eating, talk to a doctor or qualified professional before tracking macros.
This calculator gives general fitness estimates, not medical advice. If you have any history of disordered eating, please don’t use a macro tool — talk to a doctor or qualified professional about what’s right for you.