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Macro Calculator

Calculate your daily macronutrient targets (protein, carbs, fat) based on your calorie goals and diet style.

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Calorie Target

Daily Macros

2,000cal/day

Protein (30%)

150g

600 cal

Carbs (35%)

175g

700 cal

Fat (35%)

78g

700 cal
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How to Use Macro Calculator

  1. 1

    Enter calories

    Enter your daily calorie target (use our TDEE Calculator to find it).

  2. 2

    Choose diet style

    Select from Balanced, Low Carb, Keto, or High Protein presets.

  3. 3

    View macros

    See grams and calories for protein, carbs, and fat with a visual breakdown.

Frequently Asked Questions

Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps optimize body composition and performance.

Balanced (30/35/35) works for most people. Low Carb helps with insulin sensitivity. Keto (very low carb) can help with fat loss but requires strict adherence. High Protein supports muscle building and recovery.

For general fitness, aim for 0.8-1g per pound of bodyweight. For muscle building, 1-1.2g per pound. Protein is essential for muscle repair, immune function, and satiety.

While a calorie is a unit of energy regardless of source, macronutrient composition affects hormones, satiety, and body composition. Protein has a higher thermic effect, meaning your body burns more calories digesting it.

Related Tools

TDEE Calculator

Calculate Total Daily Energy Expenditure

Calorie Deficit Calculator

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Body Fat Calculator

Estimate body fat percentage from measurements

Water Intake Calculator

Calculate daily water intake needs

Macronutrients: The Building Blocks of Your Diet

Every calorie you consume comes from one of three macronutrients: protein (4 calories per gram), carbohydrates (4 calories per gram), or fat (9 calories per gram). Alcohol provides 7 calories per gram but is not considered a macronutrient since it provides no essential nutrition. The ratio of these macros matters as much as total calories because each serves different biological functions and affects hormones, satiety, and body composition differently.

Protein: The Most Important Macro for Body Composition

Protein has the highest thermic effect of food — your body burns 20-30% of protein calories just digesting it, compared to 5-10% for carbs and 0-3% for fat. Protein is also the most satiating macronutrient, keeping you fuller longer. For muscle preservation during a calorie deficit, research consistently shows 0.7-1.0 grams per pound of bodyweight is optimal. Going higher than this provides minimal additional benefit for most people.

Choosing Between Diet Styles

A balanced macro split (30% protein, 35% carbs, 35% fat) works for general health and sustainable eating. Low-carb diets (40% protein, 20% carbs, 40% fat) can improve insulin sensitivity and reduce cravings. Ketogenic diets (30% protein, 5% carbs, 65% fat) force the body to burn fat for fuel but require strict adherence and may impair high-intensity exercise performance. The best macro ratio is the one you can sustain consistently — compliance trumps optimization.