Macro Calculator
Calculate macronutrient ratios and daily targets for protein, carbohydrates, and fats.
Personal Information
Activity & Goals
Macro Distribution
Daily Macro Targets
Daily Calories
Weight Maintenance
Protein
25% • 678 cal
Carbs
45% • 1220 cal
Fats
30% • 813 cal
Metabolic Information
Goal Progress
How it works
A macro calculator divides your daily calories among the three macronutrients — protein, carbs, and fat — based on your goal. It converts each macro's calorie share into grams using their energy densities: 4 calories per gram of protein or carb, 9 per gram of fat.
Macros in grams
Protein g = (cal × P%) ÷ 4 Carb g = (cal × C%) ÷ 4 Fat g = (cal × F%) ÷ 9
- cal
- daily calorie target
- P%, C%, F%
- calorie shares (must sum to 100%)
Worked example
- 2,000 calories
- 40% carbs / 30% protein / 30% fat
- Protein: 600 ÷ 4 = 150 g
- Carbs: 800 ÷ 4 = 200 g
- Fat: 600 ÷ 9 ≈ 67 g
150 g protein, 200 g carbs, 67 g fat.
Good to know
- Protein is the macro to anchor first — ~0.7–1 g per pound of body weight supports muscle.
- The three shares must add to 100% of your calories; adjusting one shifts the others.
- Total calories drive weight change; macros shape body composition and how you feel.
Related Calculators
Frequently Asked Questions
What are good macro ratios for weight loss?
Higher protein (25-35%), moderate carbs (30-40%), moderate fat (25-35%). Protein helps preserve muscle during weight loss and increases satiety.
How much protein do I need daily?
Active individuals need 0.8-1.2g per pound of body weight. Strength athletes may benefit from 1.2-1.6g per pound for muscle building and recovery.
Should I track macros or just calories?
Start with calories for weight management, then add macro tracking for body composition goals. Protein is the most important macro to track consistently.
How often should I exercise?
The WHO recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.
What is a balanced diet?
A balanced diet includes variety from all food groups: fruits, vegetables, whole grains, lean proteins, and healthy fats.
How much water should I drink?
General recommendation is 8-10 glasses (2-2.5 liters) per day, adjusted for activity level and climate.
How important is sleep?
Sleep is crucial for physical recovery, mental health, and overall wellbeing. Adults need 7-9 hours nightly.