Macro Calculator
Calculate your daily macros: grams of protein, carbs and fat for weight loss, maintenance or muscle gain with balanced, low-carb, high-protein or keto diets.
About the Macro Calculator
Macronutrients are protein, carbohydrates and fat, the three nutrients that supply calories. The macro calculator turns your calorie target into daily grams of each, so you can plan meals or track them in an app.
How to Use the Macro Calculator
- Enter your body details and activity level.
- Choose your goal and the diet style you prefer.
- Press Calculate to see calories and grams of protein, carbs and fat.
Formula and How It Works
Daily calories = TDEE adjusted for your goal. Protein and carbohydrates provide 4 kcal per gram and fat provides 9 kcal per gram. Grams = (calories × percentage) ÷ kcal per gram.
Frequently Asked Questions
Which macro split is best for fat loss?
Total calories matter most. A higher protein intake (around 30–40% of calories) helps keep you full and protects muscle while dieting.
Do I need to hit my macros exactly?
No. Staying within about 10 grams of each target is good enough for most people.
Results are estimates for general information and are not medical or veterinary advice. Please speak to a qualified professional about your own situation.