Macro Calculator
Calculate daily macronutrient targets — protein, carbs, and fat grams — based on your calorie goal and diet type.
cal
Protein
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Carbs —
Fat —
Protein Calories —
How to Use This Calculator
Enter your daily calorie target and select a diet type. The calculator splits your calories into protein, carbs, and fat grams based on the selected macro ratio.
Formula
Protein grams = (Calories × Protein%) / 4
Carb grams = (Calories × Carb%) / 4
Fat grams = (Calories × Fat%) / 9
Ratios: Balanced 40/30/30 | Low Carb 25/40/35 | High Protein 30/40/30 | Keto 5/30/65
Carb grams = (Calories × Carb%) / 4
Fat grams = (Calories × Fat%) / 9
Ratios: Balanced 40/30/30 | Low Carb 25/40/35 | High Protein 30/40/30 | Keto 5/30/65
Example
Example: 2,200 cal balanced diet: Protein = 2200 × 0.30 / 4 = 165g, Carbs = 2200 × 0.40 / 4 = 220g, Fat = 2200 × 0.30 / 9 = 73g.
Frequently Asked Questions
- Macronutrients (macros) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps optimize body composition.
- There is no single best ratio. A balanced 40/30/30 (carbs/protein/fat) works for most people. Athletes may need more protein, while keto dieters drastically reduce carbs.
- General guideline: 0.8g per kg of body weight for sedentary adults, 1.2-1.6g per kg for active individuals, and up to 2.2g per kg for athletes building muscle.
- Yes. Tracking macros (especially protein) while maintaining a calorie deficit helps preserve muscle mass during weight loss, leading to better body composition outcomes.