Macro Calculator

Use this free macro calculator to find your daily protein, carb, and fat targets for your goal.
Your Details
Enter body composition

Enter Your Body Composition

Get personalized protein, carb, and fat targets

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Macro Guidelines

P

Protein (4 cal/g)

Essential for muscle repair and growth. Aim for 0.8-1g per pound of lean mass.

C

Carbs (4 cal/g)

Primary energy source for workouts. Fill remaining calories after protein and fat.

F

Fat (9 cal/g)

Important for hormones and nutrient absorption. Typically 25-30% of total calories.

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How our macro calculator works

1

Enter your stats and goal

Type age, sex, weight, height, activity level, and goal (lose, maintain, gain). The calculator computes TDEE first.

2

Choose your macro split

Pick from common splits: balanced (40C/30P/30F), low-carb (20C/40P/40F), high-protein (30C/40P/30F), or set a custom ratio.

3

Get daily targets in grams

See your daily calorie target plus the grams of carbs, protein, and fat. The calculator also shows calories from each macro for verification.

Key things to know about our macro calculator:

  • Protein baseline: 0.8-1.0 g per pound of body weight for general fitness. Up to 1.2-1.6 g/lb for muscle gain or fat loss during a cut.
  • Fat floor: 0.25-0.4 g per pound of body weight. Below this, hormone production (testosterone, estrogen) and vitamin absorption can suffer.
  • Carbs fill the rest: After protein and fat targets are set, the remaining calories go to carbs. Useful for endurance athletes who need high carb intake.

For related calculations, try our calorie calculator.