Macro Calculator - Protein, Carbs & Fats
Free macro calculator. Calculate your daily protein, carbohydrate, and fat targets based on your calorie goals and preferred macro ratio for weight loss, maintenance, or muscle gain.
Use your TDEE or set a custom goal
Our free macro calculator breaks down your daily calories into protein, carbohydrates, and fats based on your goals. Whether you are trying to lose fat, build muscle, or maintain your current weight, hitting the right macro ratio can make a significant difference in your results.
What are macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each gram provides a specific amount of energy:
| Macro | Calories per gram | Primary function |
|---|---|---|
| Protein | 4 calories | Muscle building, repair, enzymes |
| Carbohydrates | 4 calories | Energy, brain function, workouts |
| Fat | 9 calories | Hormones, cell health, absorption |
Macro presets explained
Balanced (30/35/35): A moderate approach suitable for most people. Good mix of all three macros for general health and sustainable eating.
Low Carb (40/20/40): Higher protein and fat with fewer carbs. Popular for fat loss and blood sugar control. Good for those who prefer fatty foods.
High Carb (25/50/25): Prioritizes carbohydrates for energy. Ideal for endurance athletes, high-volume training, or those who prefer carb-rich foods.
High Protein (40/35/25): Maximizes protein for muscle building and satiety. Excellent for bodybuilding, strength training, and aggressive fat loss.
Keto (25/5/70): Very low carb, high fat. Forces the body into ketosis where it burns fat for fuel. Requires strict adherence to work effectively.
How to calculate macros
To calculate your macros:
- Determine your daily calorie target (use our TDEE calculator)
- Choose a macro ratio based on your goals
- Multiply calories by each percentage
- Divide by calories per gram (4 for protein/carbs, 9 for fat)
Example: For 2,000 calories with 30% protein: 2,000 × 0.30 = 600 calories from protein. 600 ÷ 4 = 150 grams of protein.
Protein targets by goal
Protein is the most important macro for body composition. General guidelines:
- Weight loss: 0.7–1.0g per pound of body weight (1.6–2.2g/kg)
- Muscle gain: 0.8–1.2g per pound of body weight (1.8–2.6g/kg)
- Maintenance: 0.6–0.9g per pound of body weight (1.3–2.0g/kg)
- Very active/athletes: 1.0–1.2g per pound (2.2–2.6g/kg)
Tracking your macros
Use a food tracking app to log your meals and ensure you hit your daily targets. Focus on hitting your protein goal first, then allocate carbs and fats based on your preferences and energy needs. Remember that consistency over time matters more than perfection on any single day.