Macro Calculator
Enter your daily calorie target and choose a diet preset to calculate your ideal protein, carbs, and fat intake. See your macro split in grams, calories, and percentages with a visual breakdown.
Free Macro Calculator
Counting macros (macronutrients) is one of the most effective ways to manage your diet. Rather than just counting calories, tracking macros ensures you get the right balance of protein, carbohydrates, and fat to support your goals — whether that is losing weight, building muscle, or maintaining your current body composition.
How Macro Calculation Works
Every calorie you eat comes from one of three macronutrients. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. Once you know your daily calorie target, you choose a percentage split for each macro based on your diet style. This calculator does the math for you, converting percentages into grams so you know exactly how much of each macro to eat per day.
Choosing a Diet Preset
The Balanced preset (30/40/30) is a solid starting point for general health. High Protein (40/35/25) is ideal for weight loss and muscle building — higher protein preserves muscle during a deficit and keeps you feeling full. Low Carb (35/25/40) reduces carbohydrate intake for those managing blood sugar or preferring a fat-adapted approach. The Keto preset (20/5/75) follows ketogenic guidelines with very low carbs and high fat. You can also create a fully custom split to match any specific dietary plan.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories — protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. Tracking macros helps you control not just how much you eat, but what you eat.
How do I calculate my macros?
First, determine your daily calorie target using a calorie calculator. Then choose a macro split based on your goal — for example, 30% protein, 40% carbs, and 30% fat for a balanced diet. Multiply your total calories by each percentage, then divide protein and carb calories by 4 and fat calories by 9 to get grams.
What is the best macro split for weight loss?
A high-protein split (around 40% protein, 35% carbs, 25% fat) is widely recommended for weight loss. Higher protein intake helps preserve muscle mass during a calorie deficit, increases satiety, and has a higher thermic effect than carbs or fat. Combine this with a moderate calorie deficit for sustainable results.
How much protein do I need per day?
General guidelines recommend 0.36 grams of protein per pound of body weight for sedentary adults. For active individuals or those trying to build muscle, 0.7 to 1.0 grams per pound is commonly recommended. This calculator shows your protein target in grams based on your calorie intake and chosen macro split.
Is my data private?
Yes. This calculator runs entirely in your browser. Your calorie and macro data are never sent to any server. There are no accounts, no tracking, and no data collection.