Macro Calculator
Get a protein, carb and fat split based on your bodyweight, daily calorie target and goal.
Protein
Carbs
Fat
This calculator provides a general estimate for informational purposes only. It is not a medical device and does not provide medical advice or diagnosis. Always consult a qualified healthcare professional about your individual health circumstances.
Frequently Asked Questions
What are macros?
Macronutrients (macros) are protein, carbohydrates and fat — the three nutrients that provide calories. Protein and carbs provide 4 calories per gram; fat provides 9.
How is my protein target calculated?
Protein is set from your bodyweight (grams per kg), following sports-nutrition guidance (ISSN Position Stand) rather than a flat percentage of calories — this keeps your protein target consistent with your body size regardless of how many calories you're eating. The rest of your calories are split between carbs and fat within the U.S. IOM's recommended ranges.
What's the exact methodology?
Protein: 2.0g per kg of bodyweight for weight loss, 1.6g/kg for maintenance, 1.8g/kg for weight gain. Fat: fixed at 30% of your daily calorie target. Carbs: whatever calories remain after protein and fat. Protein and carbs are 4 kcal per gram, fat is 9 kcal per gram. Displayed grams are rounded to the nearest whole number, so multiplying them back out may differ from your calorie target by a kcal or two.
Where do I get my daily calorie number?
Use our BMR & TDEE Calculator to estimate your daily calorie needs first, then bring that number here.
Want lab-grade insight to go with this estimate?
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