Macro Calculator
Calculate your daily macronutrient needs
Macro Calculator
Calculate your daily macronutrient needs
How it works
Macronutrients — protein, carbohydrates, and fats — are the three nutrients that supply calories. Protein and carbs provide 4 kcal per gram and fat provides 9 kcal per gram. How you split your daily calories between them shapes body composition and performance.
Enter your daily calories (your TDEE is a good starting point) and pick a goal. The calculator adjusts calories for your goal — a deficit for fat loss, a surplus for muscle gain — then distributes them: higher protein when cutting to preserve muscle, more carbs when building to fuel training.
Protein is the macro to anchor first; a common target is 1.6–2.2 g per kg of bodyweight. Fats and carbs fill the remaining calories according to preference and training demands.
Frequently Asked Questions
How should I distribute my macros?
It depends on your goal. For fat loss, higher protein (around 35%) preserves muscle; for muscle building, moderate protein (around 30%) with more carbs fuels workouts; for maintenance, a balanced split works well.
What calorie number should I enter?
Use your TDEE (maintenance calories). The calculator applies the deficit or surplus for your chosen goal automatically.
Calculations are estimates for educational purposes. Consult a professional before starting any new diet or exercise program.