About the Macro Calculator
Turn your calorie needs into daily targets for protein, carbohydrates and fat. Choose your goal and diet style, or set your own percentages, and see grams per day and per meal.
Key features
- Protein, carbs and fat in grams
- Goals: lose fat, maintain or build muscle
- Balanced, high-protein, low-carb and keto splits
- Custom percentages
- Grams per meal
- Metric or imperial units
Calculate your daily macros
Counting macros instead of only calories helps you get enough protein, fuel your training and keep a balanced diet. Enter your details, choose a goal and diet style, and get daily gram targets.
Diet styles
| Style | Protein | Carbs | Fat | Good for |
|---|---|---|---|---|
| Balanced | 25% | 45% | 30% | General health |
| High protein | 35% | 35% | 30% | Fat loss, muscle gain |
| Low carb | 30% | 25% | 45% | Appetite control, some blood-sugar goals |
| Keto | 20% | 5% | 75% | Ketogenic diets |
Example
At 2,000 kcal with a balanced split: 125 g protein, 225 g carbs and 67 g fat per day.
Tips
- Hit your protein target first; it's the most important macro for body composition.
- Spread protein across meals, about 20–40 g each.
- Adjust every few weeks based on your progress.
Related calculators
Protein intake calculator, BMR calculator, and calorie calculator.
How to use the Macro Calculator
- Enter your numbers in the fields above. Units and options can be changed at any time.
- The result updates instantly as you type; there's no calculate button to press.
- Check the breakdown under the main result for the details behind the number.
- Adjust the inputs to compare scenarios, for example a different rate or term.