Macro Calculator: Daily Protein, Carbs & Fat
Free online macro calculator and web app. Get your daily calories plus protein, carbs and fat in grams for fat loss, maintenance or muscle gain. Install it on your phone like an app.
What are macros?
Macros, short for macronutrients, are the three nutrients that supply your calories: protein, carbohydrates and fat. Calories set whether you gain or lose weight, and your macro split affects hunger, energy, muscle retention and how easy a plan is to follow.
How this macro calculator works
First it estimates your BMR with the Mifflin-St Jeor equation and multiplies it by your activity factor to get your TDEE. Then it adds or subtracts calories for your goal, and splits the result into protein, carbs and fat grams using the diet style you choose.
Calories per gram
| Nutrient | Calories per gram |
|---|---|
| Protein | 4 |
| Carbohydrate | 4 |
| Fat | 9 |
| Alcohol | 7 |
Diet styles and macro splits
| Style | Protein / Carbs / Fat |
|---|---|
| Balanced | 30% / 40% / 30% |
| High protein | 40% / 30% / 30% |
| Low carb | 35% / 25% / 40% |
| Keto | 25% / 5% / 70% |
| High carb | 20% / 55% / 25% |
How much protein do you need?
The minimum recommended intake for most adults is about 0.8 g per kg of body weight. People who lift weights or cut calories often aim higher, commonly 1.6 to 2.2 g per kg, to help keep muscle. The calculator shows your protein per kg so you can check your plan.
Tips for hitting your macros
Hit your calorie target first, then protein, then fill the rest with carbs and fat you enjoy. Aim for roughly 14 g of fiber per 1,000 kcal. Track your weekly average weight and adjust your calories by 100 to 200 kcal if progress stalls after two to three weeks. To find your calories first, use our TDEE Calculator, the Calorie Calculator or the BMI Calculator, or browse all free tools.
Frequently asked questions
How do I calculate my macros?
Find your daily calories (TDEE plus or minus your goal), choose a protein, carb and fat split, then convert each share to grams: protein and carbs have 4 calories per gram and fat has 9.
What is the best macro split for fat loss?
There is no single best split. A higher protein split such as 35 to 40% protein helps many people stay full and keep muscle while eating fewer calories. Choose the style you can stick to.
How much protein should I eat per day?
Most adults need at least 0.8 g per kg of body weight. For muscle gain or fat loss, 1.6 to 2.2 g per kg is a common range used in sports nutrition.
Do I have to hit my macros exactly?
No. Treat the numbers as targets. Landing within about 5 to 10 grams of each macro on most days is enough for good results.
Is a keto split safe?
Very low carb diets are not right for everyone. Talk to a doctor or registered dietitian before starting, especially if you have a medical condition or take medication.
Why are my calories below the recommended minimum?
Harvard Health suggests at least 1,200 kcal a day for women and 1,500 kcal for men unless supervised by a doctor. Choose a smaller deficit if the calculator shows a warning.
Disclaimer: This calculator gives estimates for general information only and is not medical advice. Consult a doctor or registered dietitian before major diet changes.
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