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Macro Calculator

Turn your daily calorie target into protein, carbs, and fat in grams. Pick a macro split that matches your goal — or calculate calories first with our TDEE calculator.

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Enter your calories and macro split, then tap Calculate.

This tool provides general informational estimates only and is not medical advice, diagnosis, or treatment. Results use population-average formulas and may not fit your individual situation. Always consult a qualified healthcare professional before making health, diet, or medical decisions.

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What are macros?

Macronutrients (macros) are the three main nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Balancing macros helps you hit body-composition and energy goals.

Common macro splits

Balanced: ~30% protein · 40% carbs · 30% fat — a flexible starting point.
High protein: ~40% protein · 30% carbs · 30% fat — popular for fat loss and satiety.
Low carb: ~35% protein · 25% carbs · 40% fat — reduces carb intake while keeping protein adequate.
Keto-style: ~25% protein · 5% carbs · 70% fat — very low carb; not suitable for everyone.

Don’t know your calories yet? Use our TDEE calculator or calorie calculator first.

Frequently asked questions

How do I calculate my macros?

Multiply your daily calories by each macro percentage, then divide protein and carbs by 4 (kcal per gram) and fat by 9. This calculator does that instantly.

What is a good macro split for weight loss?

Many people start with higher protein (30–40% of calories) to support fullness and muscle retention, with moderate carbs and fat. Total calories matter most for fat loss.

How many grams of protein do I need?

For a quick estimate, try our dedicated protein calculator. Most active adults benefit from roughly 1.2–2.0 g per kg of body weight depending on training and goals.

Sources & methodology

Formulas and reference ranges used by this calculator come from peer-reviewed and official public-health sources:

Institute of Medicine — Acceptable Macronutrient Distribution Ranges (AMDR): 10–35% protein, 45–65% carbs, 20–35% fat for adults.
International Society of Sports Nutrition — protein intake position stand for active individuals: jissn.biomedcentral.com.
U.S. Dietary Guidelines — calorie and macronutrient guidance: dietaryguidelines.gov.

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