Macro Calculator
Daily macro targets (protein, carbohydrates, fat) in grams and percentages for fat loss, weight maintenance, or muscle gain.
Calculate your macros
Enter your daily calorie target and goal, then calculate your macro split.
Enter your calorie target and goal, then click “Calculate macros” to see your macro split.
How are macros calculated?
Macronutrients are the calories that come from protein, carbs, and fat. Protein provides 4 kcal/g, carbs 4 kcal/g, and fat 9 kcal/g.
- Protein: 1.6–2.2 g/kg of body weight for most active goals; higher (2.2–3.6 g/kg) for cutting.
- Fat: at least 0.7 g/kg; often 25–30% of calories.
- Carbs: fill the remainder to support training and daily function.
For a full nutrition plan based on your TDEE, see the TDEE Calculator.