Macro Calculator: Calculate Your Daily Protein, Carbs and Fat
Use this free macro calculator to find your ideal daily protein, carbs and fat in grams. Enter your stats, choose your goal (fat loss, maintenance or muscle gain) and your preferred diet style. You will get your calorie target, a complete macro split, and a per-meal breakdown. Works with imperial (lbs/ft) and metric (kg/cm).
Per meal breakdown
Estimates only. Track your weight and energy for 2-3 weeks, then adjust calories by 100-200 if needed.
What Are Macros?
Macros, short for macronutrients, are the three nutrients that supply your body with calories: protein, carbohydrates and fat. Every food you eat is made of some combination of these three. Tracking macros (also called "IIFYM", If It Fits Your Macros) goes one step beyond counting calories, because it also controls where your calories come from, which affects hunger, muscle retention, energy and performance.
Calories Per Gram
| Macronutrient | Calories per gram | Main role |
|---|---|---|
| Protein | 4 | Builds and repairs muscle, keeps you full |
| Carbohydrates | 4 | Main fuel for workouts and the brain |
| Fat | 9 | Hormone production, vitamin absorption, long-term energy |
Alcohol also provides 7 calories per gram, but it is not counted as a macro in this calculator.
How Does This Macro Calculator Work?
Step 1: Estimate your maintenance calories (TDEE) with the Mifflin-St Jeor equation, then multiply by your activity level.
Women: BMR = (10 x kg) + (6.25 x cm) - (5 x age) - 161
TDEE = BMR x activity multiplier
Step 2: Adjust calories for your goal. A deficit for fat loss, no change for maintenance, or a small surplus for muscle gain.
Step 3: Split calories into macros based on your diet style, then convert percentages into grams:
Carbs (g) = calories x carbs % / 4
Fat (g) = calories x fat % / 9
Which Macro Split Is Best?
Balanced (30/40/30)
A flexible, sustainable starting point for most people. Good protein for muscle, enough carbs for training and enough fat for hormones.
High Protein (40/30/30)
Great during fat loss, when protein helps preserve muscle and keeps hunger low.
Low Carb (35/25/40)
Works well for people who feel better with fewer carbs, or who struggle with cravings on higher-carb diets.
Keto (25/5/70)
Very low carbs (usually under 50 g per day) so the body shifts toward burning fat for fuel. It can be effective but is harder to follow long term, and high-intensity training may feel harder at first.
High Carb (20/55/25)
Suited to endurance athletes, runners, cyclists and anyone doing lots of high-volume training.
The truth is that the best macro split is the one you can follow consistently. For fat loss, total calories matter most, then protein. Carbs versus fat is largely a matter of preference.
How Much Protein Do You Really Need?
Research on resistance-trained people generally supports about 1.6 to 2.2 grams of protein per kilogram of body weight per day (0.7-1 gram per pound) for building and keeping muscle. Sedentary people can do well on less, but when dieting, higher protein helps protect muscle and control appetite. Your result above shows your protein in grams per kg so you can compare it with this range.
Macros for Weight Loss, Maintenance and Muscle Gain
- Weight loss: eat 10-25% below your TDEE, keep protein high (1.8-2.4 g/kg), and fill the rest with carbs and fat you enjoy.
- Maintenance: eat at your TDEE and keep protein around 1.6 g/kg or higher.
- Muscle gain: eat 5-15% above your TDEE, with plenty of carbs to fuel training and about 1.6-2.2 g/kg of protein.
Tips for Tracking Macros Successfully
- Hit protein first. It is the most important macro for body composition.
- Do not stress over perfection. Landing within 5-10 grams of your targets is great.
- Use a food scale for a couple of weeks to calibrate your portion sizes.
- Prepare common meals in advance so logging becomes quick and easy.
- Get fiber. Aim for about 14 grams per 1,000 calories from vegetables, fruit, beans and whole grains.
- Reassess every 4 weeks. If your weight is not moving as planned, change calories by 100-200 and recheck.
Frequently Asked Questions About Macros
What is the best macro ratio for weight loss?
A high-protein split such as 40% protein, 30% carbs and 30% fat works well for many people because protein keeps you full and protects muscle. However, total calories matter most. Pick the ratio you can stick to.
How many grams of protein should I eat per day?
Most active adults do well with 1.6-2.2 g of protein per kg of body weight (0.7-1 g per lb). Use the calculator above to see your personal number.
Do macros matter more than calories?
Calories determine whether you lose, maintain or gain weight. Macros determine the quality of that change: how much muscle you keep, how full you feel and how well you perform.
How do I count macros as a beginner?
Use a free food tracking app, weigh or measure your food, and log everything for 2-3 weeks. Start by simply hitting your protein and calorie targets, then fine-tune carbs and fat.
Is the keto diet better for fat loss?
Not necessarily. Studies generally show similar fat loss between low-carb and higher-carb diets when calories and protein are matched. Keto can help some people control hunger, but it is not required.
How often should I recalculate my macros?
Recalculate when your weight changes by about 10 lbs (4-5 kg), when your activity level changes, or when your progress stalls for several weeks.
Do I need to hit my macros exactly every day?
No. Consistency over the week matters more than hitting exact numbers daily. Being within 5-10% on most days is enough for great results.
Disclaimer: This calculator is for educational purposes only and is not medical advice. Consult a doctor or registered dietitian before changing your diet, especially if you are pregnant, under 18, or have a medical condition (including kidney disease or diabetes).
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