Macro Calculator

Find your daily protein, carbs, and fat targets based on your calorie intake and fitness goal.

Macro Calculator

Calculate your daily macronutrient targets

Macro Calculator

Based on your daily calorie target

Formula
Protein/Carbs: calories x % / 4, Fat: calories x % / 9

What Are Macronutrients?

Macronutrients — protein, carbohydrates, and fat — are the three main nutrients your body uses for energy and structural functions. Protein provides 4 calories per gram and is critical for building and repairing muscle tissue. Carbohydrates also deliver 4 calories per gram and serve as your body's preferred fuel source, especially during high-intensity exercise. Fat provides 9 calories per gram and plays a vital role in hormone production, nutrient absorption, and long-term energy storage.

Unlike simply counting total calories, tracking macros gives you a clearer picture of what your food is actually doing for your body. Whether your goal is losing fat, building muscle, or maintaining your current weight, hitting the right macro ratios helps preserve lean mass during a cut, maximize muscle synthesis during a bulk, and keep energy stable day to day. The right balance depends on your total daily energy expenditure (TDEE), your activity level, and your chosen diet style — and that's exactly what this calculator helps you dial in.

How to Use This Calculator

  1. 1Enter your Total Daily Energy Expenditure (TDEE) — or use our TDEE calculator to estimate it from your weight, height, age, and activity level.
  2. 2Select your fitness goal: lose weight (calorie deficit), maintain weight, or gain muscle (calorie surplus).
  3. 3Choose a diet style — Balanced, Low-Carb, or High-Protein — to set the macro split that fits your preferences.
  4. 4Review your daily targets in both grams and calories for protein, carbohydrates, and fat.

Macro Formulas

Standard Balanced (maintenance): Protein: 25% of calories → calories × 0.25 / 4 = grams Carbs: 50% of calories → calories × 0.50 / 4 = grams Fat: 25% of calories → calories × 0.25 / 9 = grams Weight loss (−500 cal deficit): Protein: 30% | Carbs: 40% | Fat: 30% Muscle gain (+250 cal surplus): Protein: 30% | Carbs: 50% | Fat: 20% High-protein / low-carb: Protein: 40% | Carbs: 20% | Fat: 40%

Protein targets are often cited as 0.8–1.2 g per pound of bodyweight (1.8–2.6 g per kg) for active individuals. If your percentage-based protein target falls below this range, consider raising it manually — especially when in a calorie deficit where muscle preservation is a priority.

Example Calculations

2,000 cal/day — Maintenance, Balanced Split

At 2,000 calories per day with a balanced macro split (25/50/25), your daily targets are: Protein 125 g (500 cal), Carbohydrates 250 g (1,000 cal), Fat 56 g (500 cal). This is a solid baseline for someone eating at maintenance who wants an even distribution of all three macronutrients.

1,700 cal/day — Weight Loss (−300 cal deficit)

Dropping to a 1,700-calorie deficit with a 30/40/30 split gives you: Protein 128 g (510 cal), Carbohydrates 170 g (680 cal), Fat 57 g (510 cal). The higher protein percentage helps protect muscle while in a deficit, so more of the weight you lose comes from fat rather than lean tissue.

2,500 cal/day — Muscle Gain, High-Protein Split

Eating at a 250-calorie surplus targeting muscle growth with a 30/40/30 split yields: Protein 188 g (750 cal), Carbohydrates 250 g (1,000 cal), Fat 83 g (750 cal). The extra calories and elevated protein provide the raw materials your muscles need to grow after resistance training sessions.

Frequently Asked Questions

What is IIFYM — If It Fits Your Macros?▾
IIFYM is a flexible dieting approach that focuses on hitting your daily macro targets rather than following a rigid meal plan. As long as your protein, carbs, and fat land within your targets by end of day, you can eat virtually any food you like. It removes the concept of "forbidden foods" and makes dieting more sustainable long-term, though most practitioners still encourage choosing nutrient-dense whole foods the majority of the time.
How much protein do I really need?▾
For sedentary adults, the minimum RDA is about 0.36 g per pound (0.8 g per kg) of bodyweight. However, if you're active or trying to build or preserve muscle, research consistently supports 0.7–1.0 g per pound (1.6–2.2 g per kg) as the optimal range. Athletes during calorie deficits may benefit from going even higher — up to 1.2 g per pound — to minimize muscle loss.
Are carbs bad for weight loss?▾
No — carbohydrates are not inherently fattening. Weight loss comes down to a sustained calorie deficit over time, regardless of where those calories come from. That said, lower-carb diets can be easier for some people to stick to because they reduce hunger-triggering insulin spikes and can improve satiety. The best diet is the one you can maintain consistently, whether it's low-carb, moderate-carb, or high-carb.
What is a keto macro split?▾
A ketogenic diet uses a very low carbohydrate split — typically around 5% of calories from carbs (roughly 20–50 g/day), 70–75% from fat, and 20–25% from protein. This forces the liver to produce ketones from fat, shifting the body's primary fuel source from glucose to ketones. It's effective for some people's weight loss and blood sugar control, but it's highly restrictive and not necessary for most fitness goals.
How do I track macros day to day?▾
The most practical approach is a food tracking app such as MyFitnessPal, Cronometer, or Lose It. Scan barcodes or search a food database, log your meals, and the app totals your macros automatically. Meal prepping and weighing your food with a kitchen scale gives you the most accurate data. Over time, most people develop a mental model of the macros in their common foods and rely less on logging every bite.