Macro Calculator
Split your daily calories into protein, carbs and fat targets.
The Macro Calculator turns a daily calorie target into concrete grams of protein, carbohydrates and fat. Protein and fat are set from body-weight guidelines per gram, and the remaining calories are assigned to carbs — the common flexible-dieting approach.
Targets change with the goal: fat-loss phases raise protein to protect muscle (about 1.8 g per kg), bulking phases push it higher with more carbs for training fuel, and maintenance sits between. The presets apply standard starting points that most coaches use, with every gram shown clearly.
Counting macros beats counting calories alone for most people because protein and fiber keep you full and fed. The calculator needs your calorie target — get it from the TDEE calculator first. Runs locally in your browser.
Use the TDEE calculator to find this.
Protein
120 g/day
20% of calories
Carbohydrates
328.13 g/day
54.69% of calories
Fat
67.5 g/day
25.31% of calories
Protein and fat are set from body weight per gram guidelines; the remaining calories go to carbohydrates. Common starting points — adjust by results, not by the calculator.
How to use the Macro Calculator
- Enter your body weight in kilograms.
- Enter your daily calorie target (see the TDEE calculator).
- Choose your goal: fat loss, maintenance or muscle gain.
- Read your protein, carb and fat targets in grams.
- Adjust after a few weeks based on energy and progress.
Frequently asked questions
How much protein do I actually need?
General health needs are modest (~0.8–1 g per kg), but for body composition goals most guidance suggests 1.6–2.2 g per kg of body weight — that is what this calculator uses depending on your goal.
Do macros have fixed calorie values?
Yes: protein and carbs supply 4 kcal per gram and fat supplies 9 kcal per gram. Alcohol is 7 kcal per gram and does not count as a macro. The calculator uses these standard values to balance your split.
Is flexible dieting ('if it fits your macros') healthy?
It can work for adherence, but food quality still matters — micronutrients, fiber and satiety come from real food. The best approach for most people is flexible counting built mostly on whole foods.
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