Macro Calculator

Calculate your daily protein, carbs, and fat intake based on your goals, with multiple diet ratio presets.

What is a Macro Calculator?

Calculate your daily protein, carbohydrate, and fat targets based on your TDEE and fitness goals.

Offers multiple diet split presets to match your preferences and goals.

How to Calculate Macros

Follow these steps:

  • Enter your personal details and activity level.
  • Select your fitness goal.
  • Choose a macro split that fits your preferences.
  • Click calculate to see your daily macro targets.

Tips

  • Prioritize hitting your protein target.
  • Flex carbs and fat based on your preferences.
  • Track your food intake accurately for best results.

Frequently Asked Questions

What are macronutrients?+
Macronutrients (macros) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps you control body composition, not just total calories.
How much protein do I need?+
For muscle gain: 0.7-1.0 grams per pound of body weight. For maintenance: 0.5-0.7 grams per pound. For fat loss: 0.8-1.2 grams per pound (higher protein preserves muscle during a calorie deficit).
Which macro split should I choose?+
Balanced (30/40/30) works for most people. High protein (40/35/25) is best for muscle gain. Low carb (40/20/40) suits people who feel better on fewer carbs. Keto (30/5/65) is for people adapted to ketosis, with very low carbs.
Do I need to hit my macros exactly?+
No. Hit your protein target within +/- 5 grams (most important), and carbs and fat can be flexible. Hitting your calorie target matters most, followed by protein. Carbs and fat can flex based on preference.

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Macro Calculator — free online macro calculator, macronutrients, protein calculator, carb calculator, fat calculator. No signup required. Works in your browser.