Macro Calculator
Get your daily protein, carb, and fat targets based on your calorie goal.
This tool is for informational and educational purposes only. It is not a substitute for professional financial, medical, legal, or engineering advice. See Terms of Service.
Can't find what you need?
Request a ToolHow to Use the Macro Calculator
Macronutrients (protein, carbohydrates, and fat) are the three main categories of calories in food. Hitting your macro targets each day is one of the most effective ways to reach body composition goals. Here is how to use this calculator:
- Enter your daily calorie target. If you do not know your calorie goal, use the TDEE Calculator first to find your maintenance calories, then adjust up or down based on your goal.
- Choose your goal. Maintenance uses a balanced 30/40/30 split (protein/carbs/fat). Weight Loss shifts to 40/30/30, prioritizing protein to preserve muscle during a deficit. Muscle Gain uses 30/45/25, emphasizing carbs for training fuel. Keto uses 25/5/70, minimizing carbs to induce ketosis.
- Read your targets. The calculator shows grams and percentage of each macronutrient based on your calorie input and goal preset.
About Macros and the Splits Used
Each gram of protein and carbohydrate contains 4 calories. Each gram of fat contains 9 calories. The macro splits in this calculator are research-informed presets: the weight loss split increases protein to 40% because higher protein intake during a calorie deficit preserves lean mass and increases satiety. The keto preset limits carbs to just 5% (typically 20-25g) to shift the body into a fat-burning state.
These are starting points, not rigid rules. Individual response to different macro ratios varies. Athletes may need more carbs for performance. Endurance athletes often thrive with higher carbohydrate intake. Consult a registered dietitian to personalize your macro targets beyond these general guidelines.
Frequently Asked Questions
How much protein should I eat per day?
General guidelines recommend 0.8g of protein per kg of body weight per day for sedentary adults. For people who exercise regularly, most research supports 1.4-2.0g per kg (0.64-0.91g per lb) to support muscle repair and growth. During a calorie deficit, slightly higher protein intake of up to 2.2g per kg helps preserve lean mass. The presets in this calculator fall within these ranges for most typical calorie levels.
What is IIFYM (If It Fits Your Macros)?
IIFYM is a flexible dieting approach where you track total macronutrient intake rather than following a strict meal plan. As long as you hit your daily protein, carb, and fat targets, you can eat any foods you prefer. Research supports flexible dieting as equally effective as rigid meal plans for weight management and often more sustainable long-term. This macro calculator gives you the daily targets that form the foundation of an IIFYM approach.
Is the keto macro split right for weight loss?
Ketogenic diets (very low carb, high fat) can be effective for weight loss in the short to medium term for many people. Research shows keto often produces greater initial weight loss than low-fat diets, though much of this early loss is water weight from glycogen depletion. Long-term results are similar to other calorie-controlled approaches. Keto is not necessary for weight loss; a calorie deficit is the fundamental requirement, regardless of macro ratio.
Should I count calories or macros?
Counting macros inherently tracks calories since each macro has a fixed calorie-per-gram value. Tracking macros gives you more information about what you are eating and tends to produce better body composition results than calorie counting alone because it ensures adequate protein intake. That said, simply tracking total calories without macros can also work for weight management. The best system is the one you can follow consistently.