Macro Calculator
You do not need to know your calorie target: enter your height, weight and goal, and the tool works out your daily calories first, then splits them into protein, carbs and fat. See the grams, the per-meal breakdown and what your protein works out to per kilogram of body weight.
Short answer: Calculating macros means dividing your daily calories between protein, carbohydrate and fat. Protein and carbohydrate carry 4 kcal per gram, fat 9 kcal. A common starting point is 30% protein, 40% carbs, 30% fat — though as long as total calories stay the same, the split has limited effect on weight.
- Protein (g) —
- Carbs (g) —
- Fat (g) —
- Protein (g) —
- Carbs (g) —
- Fat (g) —
| Meal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
| Meal 1 | — | — | — |
| Meal 2 | — | — | — |
| Meal 3 | — | — | — |
| Meal 4 | — | — | — |
An even split is a starting point, not a rule. Shifting carbs towards the meal around your training is common and reasonable; as long as the daily total holds, timing does not change the outcome much.
This result is an estimate based on published formulas and is not medical advice.
Fill in the fields above to see your result. Everything updates automatically as you change the values.
What each macro does
Protein is the building block of muscle tissue and the most filling of the three. In a calorie deficit it is the main factor limiting muscle loss.
Carbohydrate is the body's preferred fuel and directly affects performance in high-intensity training. Fibre belongs to this group and matters for satiety and digestive health.
Fat is essential for hormone production, cell membranes and absorbing vitamins A, D, E and K. Because it is calorie-dense at 9 kcal per gram, the amount is easy to underestimate.
Which split should I choose?
The honest answer: as long as total calories are equal, the split has a small effect on weight change. When studies compare low-carb and low-fat diets with calories matched, the outcomes come out very close.
So what should decide it? Sustainability. If cutting carbs feels easy to you, a lower-carb split works; if you cannot function without bread there is no point forcing it. If you train hard, keeping carbs higher protects performance.
The one real recommendation concerns protein: keep it relatively fixed and use carbs and fat as the flexible part.
Do I have to hit my macros exactly?
No, and that expectation wears most people out. Instead of matching gram for gram, try this: keep protein close to target, do not exceed total calories, and let carbs and fat fluctuate day to day.
If your weekly average is close to target, daily variation does not change the outcome in practice. Perfect tracking that lasts two weeks beats nothing — but rough tracking that lasts months beats both.
Example figures
The balanced split (30% protein, 40% carbs, 30% fat) in grams across common calorie targets. Choosing a lower- or higher-carb split shifts these accordingly.
| Daily calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
| 1,500 | 113 | 150 | 50 |
| 1,800 | 135 | 180 | 60 |
| 2,000 | 150 | 200 | 67 |
| 2,200 | 165 | 220 | 73 |
| 2,500 | 188 | 250 | 83 |
| 2,800 | 210 | 280 | 93 |
This table shows example profiles, not your own result. Enter your details in the calculator above to get yours. Figures come from the Mifflin-St Jeor equation and are estimates.
Frequently asked questions
What are macros?
Macronutrients are the three nutrient groups the body needs in large amounts for energy: protein, carbohydrate and fat. "Calculating macros" means dividing your daily calories between them.
What should my macro ratios be?
A common starting point is 30% protein, 40% carbs, 30% fat. Those who prefer fewer carbs might use 35/25/40, and endurance athletes 25/55/20. With calories held constant, these differences have limited effect on weight.
How many calories are in a gram of protein?
Protein and carbohydrate carry 4 kcal per gram, fat 9 kcal. Alcohol carries 7 kcal per gram but is not counted as a macronutrient.
Is a macro calculator the same as a calorie calculator?
No, but they are linked. A calorie calculator finds your total energy target; a macro calculator divides that energy three ways. You need the calorie figure first.
Does cutting carbs make you lose weight faster?
The scale drops faster in the first week, but most of that is water: every gram of glycogen holds about 3 grams of water with it. With calories equal, long-term fat loss is similar.
Sources
- Mifflin MD, St Jeor ST et al. — A new predictive equation for resting energy expenditure in healthy individuals (1990)
- National Academies of Sciences — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Protein and Amino Acids (2005)
- World Health Organization — Healthy diet
- USDA FoodData Central — Food composition database
Last updated: · This tool is for general information only. Consult a doctor or registered dietitian if you are pregnant, breastfeeding, managing a chronic condition or taking medication.