Macro Calculator
Enter your daily calorie target and fitness goal to get a balanced macronutrient split. See exact grams of protein, carbohydrates, and fat per day.
Macros
Enter values to calculate
How to Use the Macro Calculator
1
Enter your daily calorie target.
2
Select your goal (maintenance, weight loss, or muscle gain).
3
View your macro targets in grams.
Frequently Asked Questions
What are macros?
Macronutrients are protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g) — the three energy-providing nutrients.
What macro split should I use?
Maintenance: 30/40/30 (P/C/F). Weight loss: 35/35/30. Muscle gain: 30/45/25. Adjust to preference.
Does the calculator handle keto?
For keto, use low carb settings. The calculator adjusts ratios based on your selected goal.