Macro Calculator
Calculate your daily protein, carb, and fat targets based on your goals. Free macronutrient calculator.
The macro calculator determines your ideal daily intake of protein, carbohydrates, and fat based on your calorie goal and dietary preference. Choose from goals like weight loss, muscle gain, or maintenance, then select a macro split (balanced, high-protein, keto, etc.). Each result shows exact gram targets for protein, carbs, and fat. Used by athletes, bodybuilders, and anyone following a structured nutrition plan.
How to Use: Macro Calculator
1. Enter your daily calorie target (or use our calorie calculator first).
2. Select your goal: weight loss, maintenance, or muscle gain.
3. Choose a macro split and see your daily protein, carb, and fat targets in grams.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are protein, carbohydrates, and fat — the three main energy sources in food. Tracking them helps optimize body composition.
How much protein do I need?
For most people, 1.6–2.2g of protein per kg of body weight is recommended for muscle building. Our calculator sets this automatically.
What is a keto macro split?
A ketogenic diet typically uses 70% fat, 25% protein, and 5% carbohydrates to shift the body into ketosis.
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