Macro Calculator
Enter your daily calorie target and goal to see your protein, carbohydrate, and fat targets in grams.
Macro Splits Used by This Calculator
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 35% | 35% | 30% |
| Maintenance | 25% | 50% | 25% |
| Muscle Gain | 30% | 40% | 30% |
How Macros Are Calculated
Each macro contributes a fixed number of calories per gram: protein and carbs each provide 4 kcal/g, while fat provides 9 kcal/g. To convert a calorie percentage to grams:
Frequently Asked Questions
What are macronutrients?
Macronutrients are the three main categories of nutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros gives more control over body composition than tracking calories alone — you can lose fat while preserving muscle by keeping protein high even in a deficit.
How much protein do I need?
For active individuals, 0.7–1.0 g of protein per pound of body weight (1.6–2.2 g/kg) is well-supported by research for muscle maintenance and growth. During a calorie deficit, higher protein (closer to 1 g/lb) helps preserve lean mass. Sedentary adults need less — about 0.36 g/lb is the minimum RDA.
Should I track net carbs or total carbs?
For most goals, total carbohydrates is sufficient. Net carbs (total carbs minus fiber) is primarily used for ketogenic diets, where the goal is to keep net carbs under 20–50 g/day. For standard weight loss and maintenance diets, fiber counts toward your carb total and contributes to satiety.
What macro split is best for weight loss?
Research supports higher-protein diets for weight loss because protein increases satiety, requires more energy to digest (thermic effect), and preserves muscle mass during a deficit. A 35% protein / 35% carb / 30% fat split (used here for weight loss) reflects this. Low-fat and low-carb diets show similar results long-term when calories and protein are matched.
Do I need to hit my macros exactly every day?
Hitting within ±10g of your targets each day is sufficient for most goals. Looking at weekly averages is even more practical — one high-carb or high-fat day is easily balanced across the week. Consistency over weeks and months matters far more than perfection on any single day.