Macro Calculator
This macro calculator divides a daily calorie target into grams of protein, carbohydrates and fat: protein is set per kilogram of body weight, fat as a share of calories based on your goal, and carbs fill the rest.
About this tool
This macro calculator divides a daily calorie target into grams of protein, carbohydrates and fat: protein is set per kilogram of body weight, fat as a share of calories based on your goal, and carbs fill the rest.
How to use it
- Enter your daily calorie target (use the TDEE calculator if you don't know it).
- Enter your body weight in kg or lbs.
- Choose your goal — fat loss, maintenance or muscle gain — and a protein level.
- Read your daily grams of protein, carbs and fat and their share of calories.
Good to know
- Protein is set at 1.6, 2.0 or 2.4 g per kg of body weight depending on the level you choose.
- Fat is set at 30% of calories for fat loss, 28% for maintenance and 25% for muscle gain; carbohydrates make up the remaining calories.
- Protein and carbohydrates provide 4 kcal per gram and fat provides 9 kcal per gram.
- If protein and fat already use all your calories, carbs are shown as zero — raise the calorie target or lower the protein level.
Runs entirely in your browser — nothing you enter is uploaded or stored.
Frequently asked questions
What are macros?
Macros, or macronutrients, are the three nutrients that provide calories: protein, carbohydrates and fat. Counting grams of each gives more control over body composition than counting calories alone.
How much protein do I need per day?
Research on people who train regularly generally supports about 1.6–2.2 g of protein per kg of body weight per day, which is why this calculator offers 1.6–2.4 g/kg. Sedentary adults need less; the RDA minimum is 0.8 g/kg.
What macro split is best for fat loss?
A higher protein intake helps preserve muscle in a calorie deficit, so fat-loss splits typically prioritise protein and keep fat moderate. The overall calorie deficit still matters most for losing weight.
Should I hit my macros exactly every day?
No. Landing within about 5–10 grams of each target and being consistent over the week works well for most people.