Macro Calculator
Find your ideal daily protein, carbohydrate, and fat split for your goal.
Daily Calories
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kcal / day
Protein
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Carbs
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Fat
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What Are Macros?
Macronutrients ("macros") are the three main nutrients your body uses for energy and structure: protein, carbohydrates, and fat. Every calorie you eat comes from one of them (or from alcohol).
- Protein — 4 kcal per gram. Muscle building and repair, satiety, immune function.
- Carbohydrates — 4 kcal per gram. Primary fuel for high-intensity exercise and brain.
- Fat — 9 kcal per gram. Hormones, cell membranes, long-term energy.
Choosing a Diet Style
- Balanced (30/40/30): A good default for most people. Sustainable long-term.
- High Protein (35/35/30): Good for muscle building or fat loss while preserving muscle.
- Low Carb (25/30/45): Some people find it easier to control appetite.
- Keto (30/15/55): Very low carb. Requires medical awareness — not recommended without consulting a professional if you have any health condition.
Protein Target: A Quick Rule
As a general rule, aim for 1.6–2.2 g of protein per kg of body weight if you are building muscle or losing weight. For general health, 1.2–1.6 g/kg is enough. Very high protein intakes (3+ g/kg) are unnecessary for most people.
How to Use Your Macros
Your macro targets are daily averages, not rigid rules. Getting within 10% of each number on most days is enough. Consistency over weeks matters far more than daily precision.
Educational Tool Only
This calculator provides general estimates for educational purposes. It is not medical advice. Keto and very low-carb diets are not appropriate for everyone, especially people with diabetes, kidney disease, or eating disorder history. Talk to a registered dietitian or physician before starting any restrictive diet.