Macronutrient calculator (macros)
Turns your daily calorie target into grams of protein, carbs and fat for your goal. Protein is anchored to body weight.
Target calories
Fill in all fields — the result appears automatically
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- Protein
- — g/day
- Carbs
- — g/day
- Fat
- — g/day
This calculator is for informational purposes only and is not medical advice. Consult a doctor or qualified professional before changing your diet or training.
How macros are calculated
Macros (protein, carbs and fat) are what your calories are made of. The calculator takes your daily calorie target, anchors protein to bodyweight, sets fat at a healthy minimum, and gives the rest to carbs. The split shifts with your goal — fat loss, maintenance or muscle gain.
Macros FAQ
What macro ratio should I use?
A solid starting point is 30–35% of calories from protein, 15–20% from fat and 45–50% from carbs. Raise protein for fat loss, carbs for bulking.
How is a macro calculator different from a calorie calculator?
A calorie calculator gives the total target; a macro calculator splits it into grams of protein, carbs and fat for your goal.
How many carbs per day?
Carbs are the calories left after protein and fat, usually 45–50% of the diet. More when bulking, fewer when cutting.