Macronutrient (Macro) Calculator
Split your daily calories into protein, carb and fat targets for your goal.
This macro calculator turns a daily calorie target into grams of protein, carbohydrate and fat — your macronutrients. It first adjusts your calories for your goal (maintain, cut or bulk), then splits those calories across the three macros using your chosen ratio, converting each into grams based on the energy each provides: 4 calories per gram of protein and carbs, and 9 calories per gram of fat.
Macros are a framework, not a rigid rule. The best split depends on your training, food preferences and how your body responds, and the presets here are sensible starting points rather than the only right answer. Protein targets in particular matter most for preserving muscle when cutting. Track your results for a couple of weeks and adjust the numbers to match your progress and how you feel.
How to use it
- 1Enter your daily calorie target — for example your maintenance calories from a TDEE calculator.
- 2Choose your goal: Maintain keeps calories as-is, Cut lowers them, and Bulk raises them.
- 3Pick a macro split: Balanced, High-protein or Low-carb.
- 4Read your adjusted target calories along with grams of protein, carbs and fat.
Frequently asked questions
How are macros calculated from calories?+
Each macro is assigned a percentage of your calories based on the chosen split, and those calories are divided by the energy per gram: 4 calories per gram for protein and carbohydrate, and 9 calories per gram for fat. The goal factor scales your total calories first — 0.8 for cutting, 1.0 for maintenance and 1.15 for bulking.
What macro split should I choose?+
Balanced (40% carbs / 30% protein / 30% fat) suits most general goals. High-protein (30/40/30) helps preserve muscle, especially when dieting, while Low-carb (20/40/40) shifts energy toward fat and suits people who prefer fewer carbs. Any split can work if calories and protein are adequate.
How much protein do I need?+
A common guideline is roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day, with the higher end useful when losing fat or building muscle. The high-protein preset in this calculator is designed to push protein toward that range for most people.
Related calculators
Calculate your Body Mass Index in metric or imperial units and see your weight category.
Estimate your daily calorie needs (BMR and TDEE) for maintaining, losing or gaining weight.
Estimate your body fat percentage using the US Navy tape-measurement method.
Calculate the calories your body burns at rest using the Mifflin-St Jeor equation.