Macro Calculator
Turn your daily calorie target into grams of protein, carbohydrates and fat.
How to use the Macro Calculator
- Enter your daily calorie target (use our Calorie Calculator if you need it).
- Choose the diet split that matches your goal.
- Read off your daily grams of protein, carbs and fat.
Grams = calories × split% ÷ (4 for protein & carbs, 9 for fat)
About the Macro Calculator
Macros — protein, carbohydrates and fat — are the three nutrients that supply energy. This calculator splits your daily calorie target into grams of each, based on the ratio you choose. Protein and carbs provide about 4 calories per gram; fat provides 9.
Protein preserves muscle and keeps you full, carbs fuel training and the brain, and fat supports hormones. Hitting sensible macro targets — not just a calorie number — helps you lose fat while keeping muscle, or gain lean weight cleanly.
The presets are starting points: balanced suits most people, low-carb and keto shift energy toward fat, and high-protein suits anyone lifting weights. Adjust based on how you feel and perform.
Frequently asked questions
How much protein do I need?
A common range is 1.6–2.2 g of protein per kg of body weight for active people. The high-protein and low-carb presets push protein toward the top of that range.
Where do I get my calorie number?
Use our Calorie Calculator, which estimates your daily needs from your age, weight, height, sex and activity, then enter that number here.
Do I have to hit macros exactly?
No. Treat them as targets to aim near, not strict rules. Getting protein and total calories right matters most; carbs and fat can flex.