Macro Calculator
Turn your daily calorie target into grams of protein, carbs, and fat.
30% protein · 40% carbs · 30% fat
What are macros?
Macronutrients, or macros, are the three nutrients that supply most of the calories in food: protein, carbohydrates, and fat. Protein supports muscle repair and growth, carbohydrates are the body's main fuel for hard exercise, and fat is essential for hormones and absorbing certain vitamins. Tracking macros, not just calories, gives you more control over what those calories are made of.
How macros are calculated
Each macro gets a share of your daily calories, which is then converted to grams using standard energy values — 4 kcal per gram for protein and carbohydrates and 9 kcal per gram for fat:
Grams per day = daily calories × macro % ÷ calories per gram
For example, 30% protein on a 2,000 kcal diet is 600 kcal, or 150 g of protein. If you choose Use my stats, your calorie target is estimated with the Mifflin-St Jeor equation and your activity level, then adjusted for your goal — the same method as the TDEE Calculator.
How to use this calculator
Either enter your sex, age, height, weight, activity level, and goal, or switch to I know my calories and type in your target. Then pick a macro split — Balanced, High protein, Low carb, Low fat, or Custom — and press Calculate macros to see grams per day for each macro.
Choosing a macro split
US dietary guidance sets broad healthy ranges for adults, known as the Acceptable Macronutrient Distribution Ranges: 10–35% of calories from protein, 45–65% from carbohydrates, and 20–35% from fat. The Low fat preset sits inside those ranges and Balanced is close to them. High protein and Low carb deliberately go outside them, with more protein and fewer carbohydrates — a trade-off many people choose for fat loss or appetite control.
Protein is often easier to plan by body weight. The recommended minimum for adults is 0.8 g per kg of body weight per day, and a 2018 meta-analysis found that muscle gains from resistance training level off at around 1.6 g per kg. The calculator shows your protein per unit of body weight when you use your stats, so you can adjust the split to hit a number like that.
Limitations
Calorie estimates are population averages, and the best macro split is the one that fits your food preferences, training, and health, and that you can stick with. Use the numbers as a starting point, track your progress for a few weeks, and adjust. People who are pregnant, have diabetes, kidney disease, or another medical condition should get advice from a doctor or registered dietitian. See the Disclaimer for details.