Macro Calculator

Calculate protein, carbs, and fat intake.

Daily Calories

Macro Split

Protein %

Carbs %

Fat %

Enter your daily calories and macro split to calculate grams of each macronutrient.

About the Macro Calculator

This macronutrient calculator determines your ideal daily intake of protein, carbohydrates, and fat based on your goals.

Macronutrients Explained

Protein (4 cal/g): Essential for muscle repair. Aim for 0.8-1g per pound of body weight
Carbohydrates (4 cal/g): Your body primary energy source
Fat (9 cal/g): Important for hormone production and nutrient absorption

Macro Ratios by Goal

Weight loss: 40% protein, 30% carbs, 30% fat. Muscle building: 30% protein, 40% carbs, 30% fat. Maintenance: 30% protein, 35% carbs, 35% fat.