Macro Calculator
Calculate your optimal daily macronutrient split (protein, carbs, and fat) based on your calorie needs and fitness goals.
Daily Calories
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Protein
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Carbohydrates
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Fat
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How to Use the Macro Calculator
- Enter your details: Fill in age, gender, weight, height, and activity level.
- Select your goal: Choose weight loss, maintenance, or weight gain.
- Pick a macro split: Choose a distribution that matches your diet preferences.
- View your results: Your daily calories and macronutrient targets in grams appear instantly.
Macro Split Breakdown
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| Low Carb | 40% | 20% | 40% |
| High Carb | 25% | 55% | 20% |
| High Protein | 40% | 30% | 30% |
| Keto | 30% | 5% | 65% |
Protein and carbs provide 4 calories per gram. Fat provides 9 calories per gram.
Frequently Asked Questions
What are macronutrients?
Macronutrients (macros) are the three main types of nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each serves different functions — protein builds and repairs tissue, carbs provide energy, and fat supports hormone production and nutrient absorption.
Which macro split should I choose?
It depends on your goals and preferences. Balanced (30/40/30) works well for most people. High Protein is good for muscle building. Low Carb suits those who feel better with fewer carbs. Keto is very low carb for those following a ketogenic diet. Experiment to find what works best for you.
How much protein do I need to build muscle?
Research suggests 1.6-2.2 grams of protein per kilogram of body weight per day for muscle building. Use the "High Protein" split along with a calorie surplus ("Gain Weight" goal) for optimal muscle growth combined with resistance training.