Health & Fitness
Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets in grams based on your calorie intake and fitness goal.
Custom Macro Split (must total 100%)
Enter your details and click Calculate
Daily Macro Targets
How is this calculated?
Formula: Percentage-based macro split with calorie-to-gram conversion.
Macro Splits by Goal:
Lose Fat: 40% protein / 30% carbs / 30% fat
Maintain: 30% protein / 40% carbs / 30% fat
Build Muscle: 35% protein / 45% carbs / 20% fat
Conversion:
Protein (g) = Calories × Protein% / 100 / 4
Carbs (g) = Calories × Carb% / 100 / 4
Fat (g) = Calories × Fat% / 100 / 9
Note: Protein & Carbs = 4 cal/g, Fat = 9 cal/gCalculation history
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Medical Disclaimer: This calculator provides general estimates for informational purposes only. Individual nutritional needs vary. Consult a registered dietitian or healthcare provider for personalized dietary recommendations.
FAQ
Frequently asked questions
What are macronutrients?
Macronutrients (macros) are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fat. Protein provides 4 calories per gram and supports muscle repair. Carbs provide 4 calories per gram and are your primary energy source. Fat provides 9 calories per gram and supports hormone production and nutrient absorption.
How do I choose the right macro split?
Your ideal macro split depends on your goal. For fat loss, higher protein (40%) preserves muscle during calorie deficit. For maintenance, balanced (30/40/30) works well for most people. For muscle building, higher carbs (45%) fuel intense training and recovery. These are starting points — adjust based on your response over 2–4 weeks.
Do I need to track macros exactly?
Precise tracking isn't necessary for everyone. Being within 5–10g of each macro target is sufficient for most goals. What matters more is consistency over time. Some people benefit from strict tracking initially to learn portion sizes, then transition to intuitive eating with periodic check-ins.
How much protein do I really need?
Research suggests 1.6–2.2g per kg of body weight for those doing resistance training. For general health, 0.8–1.0g per kg is adequate. Higher protein intake (up to 2.4g/kg) may benefit during fat loss to preserve lean mass. Spreading protein across 3–5 meals optimizes muscle protein synthesis.
Are all calories from macros equal?
While a calorie is a calorie thermodynamically, macros affect your body differently. Protein has a higher thermic effect (20–30% of calories burned during digestion vs 5–10% for carbs and 0–3% for fat). Protein and fiber also promote greater satiety. Food quality, micronutrient content, and individual metabolism all matter beyond raw calories.