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.

What is the best macro ratio?

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.

How much protein do I need?

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.

Does macro tracking work for weight loss?

Yes. Tracking macros (especially protein) while maintaining a calorie deficit helps preserve muscle mass during weight loss, leading to better body composition outcomes.

Macro Calculator

Calculate daily macronutrient targets — protein, carbs, and fat grams — based on your calorie goal and diet type.

Daily Calories

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Diet Type

Protein

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Carbs —

Fat —

Protein Calories —

Extended More scenarios, charts & detailed breakdown ▾

Daily Calories

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Protein %

Carbs %

Fat %

Protein

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Carbs —

Fat —

Total % —

Professional Full parameters & maximum detail ▾

Daily Calories

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Body Weight

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Primary Goal

Training Days per Week

Diet Style

Daily Macro Targets

Protein Target —

Carb Target —

Fat Target —

Calorie Breakdown

Protein Calories —

Carb Calories —

Fat Calories —

Practical Targets

Fiber Target —

Protein per Meal (3 meals) —

Pre-Workout Carbs —

Macro Ratio (C/P/F) —

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

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.

Related Calculators

Sources & References (5) ▾

Institute of Medicine (NASEM) — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005) — National Academies Press
Helms ER et al. — A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes. J Int Soc Sports Nutr. 2014;11:20 — JISSN
Jäger R et al. — International Society of Sports Nutrition Position Stand: Protein and Exercise. J Int Soc Sports Nutr. 2017;14:20 — JISSN
USDA — Dietary Guidelines for Americans, 2020-2025 — USDA / HHS
Academy of Nutrition and Dietetics — Position of the Academy: Dietary Fatty Acids for Healthy Adults (2014) — Academy of Nutrition and Dietetics