● Metabolism & diet

Your daily macros from your calorie goal.

Enter your daily calorie target, choose your diet goal and diet style — get your protein, carbs and fat in grams, with a visual macro split donut chart and the math explained.

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Macro Calculator — Macronutrient Distribution

Protein, carbs & fat from your calorie target and diet goal

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Your data

Daily calorie target — from TDEE or your plan

kcal

Diet goal

Diet style

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Your macros

Protein 4 kcal/g— g

Carbohydrates 4 kcal/g— g

Fat 9 kcal/g— g

Total calories— kcal

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How it's calculated

Calorie target → macro grams in three steps

The Macro Calculator distributes your daily calorie target into protein, carbohydrates and fat based on your diet goal and preferred style. For a 2 000 kcal balanced maintenance diet, a typical split is 30% protein (150 g), 40% carbs (200 g) and 30% fat (67 g). Keto shifts the ratio to roughly 25% protein, 5% carbs and 70% fat.

Each macronutrient provides a fixed number of calories per gram: protein and carbohydrates deliver 4 kcal/g, while fat delivers 9 kcal/g. The calculator applies preset percentage ratios based on your selected goal and style, then converts each fraction to grams using those energy densities.

Protein (g) = Calories × P% ÷ 4
Carbs (g) = Calories × C% ÷ 4
Fat (g) = Calories × F% ÷ 9

1
Look up the macro ratio for your goal + style combination
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2
Multiply calories by each macro's percentage share
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3
Divide by the macro's energy density to get grams
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4
Verify: sum of macro calories equals target
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Understand the terms

Macronutrients (macros): Protein, carbohydrates and fat — the three nutrient classes that provide energy. Tracked in grams per day to control body composition.
TDEE (Total Daily Energy Expenditure): The total calories you burn in a day including activity. Use our TDEE calculator to find your maintenance calories before applying a macro split.
Protein: Essential for muscle repair and growth. Provides 4 kcal/g. Recommended at 1.6–2.2 g per kg of body weight for active individuals aiming to build or preserve muscle.
Carbohydrates: Primary fuel for high-intensity exercise. Provides 4 kcal/g. Low-carb and keto diets restrict carbs to shift metabolism towards fat oxidation.
Fat: Needed for hormone production, fat-soluble vitamins and cell membranes. Provides 9 kcal/g — more than twice the calories per gram of protein or carbs.
Keto (ketogenic): A diet where fat provides ~70% of calories and carbs drop below ~50 g/day, shifting the body to produce ketones from fat as its main fuel.

See the full glossary →

Disclaimer: estimation tool for informational and planning purposes. Preset macro ratios are evidence-based starting points and may not match individual needs. Actual requirements vary with body weight, activity level, health conditions and metabolic rate. This tool does not replace personalised guidance from a registered dietitian or sports nutritionist.

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Frequently asked questions — Macros

What are macros (macronutrients)?

Macronutrients — protein, carbohydrates and fat — are the three main classes of nutrients that provide energy (calories). Protein and carbs each provide 4 kcal per gram; fat provides 9 kcal per gram. Tracking macros lets you shape body composition more precisely than calorie counting alone.

How much protein do I need to build muscle?

Most research supports 1.6–2.2 g of protein per kg of body weight per day for muscle hypertrophy. In the high-protein and muscle-gain presets this calculator targets roughly 30–35% of total calories from protein, which typically exceeds the minimum threshold for most active people.

Is low-carb better for fat loss?

Low-carb diets accelerate initial fat loss by depleting glycogen (and bound water) and may reduce appetite in some people. However, when protein and total calories are equated in controlled studies, fat loss outcomes are similar across diet styles. The best approach is one you can adhere to consistently.

Can I adjust my macros after calculating them?

Absolutely. The presets are evidence-based starting points. You can freely shift calories between carbs and fat (both serve as energy) while keeping protein constant. Avoid dropping protein below ~1.6 g/kg if you want to preserve or build muscle. Track for 2–4 weeks and adjust based on progress.

What is a balanced macro split?

A typical balanced split is roughly 30% protein, 40% carbohydrates and 30% fat — often written as 30/40/30. This mirrors general dietary guidelines and works well for maintenance at moderate activity levels. Higher-protein or lower-carb presets shift these percentages to match specific goals.

📚 Learn more — official sources

🏛️ Organization Dietary Guidelines for Americans 2020–2025 (USDA/HHS) Official US dietary guidelines covering recommended macronutrient ranges: 45–65% carbs, 10–35% protein and 20–35% fat of total calories. See official source → 🔬 Study Morton et al. (2018) — Protein intake and muscle mass (meta-analysis) Systematic review of 49 studies showing protein intakes above 1.62 g/kg/day do not further augment muscle gains, establishing evidence-based protein targets. See on PubMed → 🏛️ Organization WHO — Fats and fatty acids in human nutrition World Health Organization expert report on dietary fat recommendations, including total fat intake ranges and the role of different fatty acid types. See official source → 🔬 Study Hall et al. (2012) — Calorie for calorie, dietary fat restriction results in more body fat loss Metabolic ward study comparing isocaloric low-fat vs. low-carb diets, foundational for understanding macro distribution effects on fat loss. See on PubMed →

Macro Calculator

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About the Macro Calculator

The Macro Calculator helps you distribute your daily calorie target into the three macronutrients — protein, carbohydrates and fat — based on your diet goal and style. Whether you are cutting body fat, maintaining weight or building muscle, the right macro ratio can meaningfully affect body composition outcomes even when total calories are held constant.

The calculator applies preset evidence-based ratios derived from sports nutrition research and dietary guidelines. Protein targets align with the 1.6–2.2 g/kg range supported by meta-analyses for hypertrophy; carbohydrate and fat shares adjust according to the selected style, from a standard balanced split (30/40/30) to a ketogenic distribution (~25/5/70). Use this tool alongside a TDEE calculator to build a complete nutrition plan.