Find your daily protein, carb, and fat targets in grams based on your calories, body weight, and goal.
Daily protein / carb / fat gram targets at 2,000 kcal/day for common fitness goals. Adjust calories to your TDEE; ratios stay similar. Use the calculator above for personalized numbers:
| Goal | Protein (g) | Carbs (g) | Fat (g) | Total kcal |
|---|---|---|---|---|
| Cut (40/30/30) | 200 g | 150 g | 67 g | ~2,000 |
| Maintain (30/40/30) | 150 g | 200 g | 67 g | ~2,000 |
| Bulk (25/50/25) | 125 g | 250 g | 56 g | ~2,000 |
| Keto (25/5/70) | 125 g | 25 g | 156 g | ~2,000 |
| Endurance (20/55/25) | 100 g | 275 g | 56 g | ~2,000 |
| Recomp (35/35/30) | 175 g | 175 g | 67 g | ~2,000 |
Calories per gram: protein 4 kcal, carbs 4 kcal, fat 9 kcal. Scale grams up or down proportionally with calorie target. Per ISSN: protein 1.4-2.0 g/kg body weight for active adults.
A macro calculator turns your daily calorie goal and body weight into specific gram targets for protein, carbohydrates, and fat — the three macronutrients that drive energy and recovery. Tracking macros means setting daily targets for each in grams, then building meals to hit them. Protein supports muscle, fat is essential for hormones and absorption, and carbs fuel training and brain function. The calculator recommends a split based on whether you want to cut, maintain, or bulk.
Steps: 1) Determine calorie target (TDEE ± deficit/surplus). 2) Set protein (g) by body weight or lean mass. 3) Set fat to 25–30% of calories. 4) Fill remaining calories with carbs.
Example: 2,000 kcal/day, protein 0.8g/lb at 150 lb → Protein = 120g (480 kcal). Fat = 25% → 500 kcal → 56g. Carbs = (2000−480−500)/4 = 255g.
Get personalized protein, carb, and fat targets
Essential for muscle repair and growth. Aim for 0.8-1g per pound of lean mass.
Primary energy source for workouts. Fill remaining calories after protein and fat.
Important for hormones and nutrient absorption. Typically 25-30% of total calories.
Type age, sex, weight, height, activity level, and goal (lose, maintain, gain). The calculator computes TDEE first.
Pick from common splits: balanced (40C/30P/30F), low-carb (20C/40P/40F), high-protein (30C/40P/30F), or set a custom ratio.
See your daily calorie target plus the grams of carbs, protein, and fat. The calculator also shows calories from each macro for verification.
For related calculations, try our calorie calculator.
Default macro ratios follow the USDA AMDR for the general population. Adjust for specific goals (weight loss, athletic performance, medical conditions) with a registered dietitian.
Cross-checked against authoritative formulas (IRS, NIST, ACSM) and updated for 2025/2026 tax years and rates.
No server roundtrip. All math runs in your browser so results appear the moment you finish typing.
We never collect, store, or transmit your inputs. Every calculation runs locally in your browser.
Each calculator includes the formula, plain-English explanation, and FAQs so you understand the result.
Estimates only. Calculator results are for educational and planning purposes — not professional advice. For binding decisions on taxes, investments, health, or legal matters, consult a qualified professional.
FAQ
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A macro calculator is a free nutrition tool that determines your daily protein, carbohydrate, and fat targets in grams based on your calorie goal and diet preference. Our macro calculator supports keto, low-carb, balanced, high-protein, and Mediterranean diets. The macro calculator also shows the percentage of calories from each macro.
How it works
Our macro calculator lets you find your daily protein, carb, and fat targets based on your calorie goal and diet preference.
Type your age, sex, weight, height, and activity level. The macro calculator uses the Mifflin-St Jeor equation to find your TDEE, then applies a calorie goal for weight loss, maintenance, or gain.
Choose a diet: balanced (40/30/30), low-carb (30/30/40), keto (5/25/70), high-protein (40/30/30), Mediterranean (45/25/30), or set a custom split. The macro calculator shows the calorie and gram targets for each.
The result shows your daily protein, carb, and fat targets in grams, plus the calorie breakdown. The macro calculator also shows what percentage of your diet comes from each macro. The share button creates a link with your inputs pre-filled.
Find your daily calorie needs based on age, sex, and activity.
Find your daily protein target by goal — RDA, endurance, strength, fat loss, or older adult.
Find daily carbohydrate targets in grams for endurance, fat loss, or keto goals.
Calculate daily fat grams and calories for any macro goal from 20% to 70% of kcal.