Macros Calculator — Calculate Your Daily Protein, Carbs & Fat
Use this free macros calculator to find your ideal daily protein, carbohydrate and fat targets. Enter your daily calorie intake and choose your goal — weight loss, maintenance, muscle gain, ketogenic or a custom split — to get a full macro breakdown including grams, calories and a per meal breakdown.
Macros Calculator
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How to Use the Macros Calculator
Enter your daily calorie target — use the Calorie Calculator or TDEE Calculator if you’re not sure. Select your goal and how many meals you eat per day. Click Calculate for your full macro breakdown in grams and calories per day and per meal.
What Are Macros?
Macronutrients — or macros — are the three main nutrients your body uses for energy. Each provides a different number of calories per gram:
Protein — 4 calories per gram. Supports muscle building, repair and recovery. Also the most satiating macronutrient helping you feel fuller for longer.
Carbohydrates — 4 calories per gram. The body’s preferred energy source for exercise and brain function. Important for performance and recovery.
Fat — 9 calories per gram. Essential for hormone production, brain health and absorbing fat-soluble vitamins. Higher calorie density means smaller portions go further.
Macro Splits by Goal
Weight Loss (35% protein / 40% carbs / 25% fat)
Higher protein preserves muscle during a calorie deficit and increases satiety. Moderate carbs maintain energy for exercise.
Maintenance (30% protein / 45% carbs / 25% fat)
A balanced split for general health and maintaining current weight and muscle mass.
Muscle Gain (30% protein / 50% carbs / 20% fat)
Higher carbohydrates fuel training performance and recovery. Adequate protein supports muscle protein synthesis.
Ketogenic (25% protein / 5% carbs / 70% fat)
Very low carbohydrate intake forces the body into ketosis — using fat as its primary fuel source instead of glucose.
Do You Need to Track Macros?
Tracking macros is not essential for weight loss — total calorie intake is the primary driver. However tracking macros can significantly improve body composition results, energy levels, training performance and satiety. Many people find that hitting protein targets while staying within calories produces better results than calorie tracking alone.
FAQs
What are macros?
Macros (macronutrients) are the three main nutrients your body uses for energy — protein, carbohydrates and fat. Tracking macros helps ensure you’re eating the right balance of nutrients for your goal.
How many grams of protein should I eat per day?
For most active adults 1.6-2.2g of protein per kg of bodyweight is recommended. Higher protein intake helps preserve muscle during weight loss and supports muscle building during a calorie surplus.
What is a good macro split for weight loss?
A common split for weight loss is 35% protein, 40% carbs and 25% fat. Higher protein helps preserve muscle and keeps you fuller for longer during a calorie deficit.
What is the ketogenic macro split?
A ketogenic diet uses approximately 70% fat, 25% protein and 5% carbohydrates. This induces ketosis where the body uses fat as its primary fuel source instead of carbohydrates.
Do I need to track macros to lose weight?
No — calorie intake is the primary driver of weight loss. However tracking macros can help with satiety, muscle preservation and body composition especially during extended weight loss phases.