Macro Calculator
Calculate daily protein, carbs, and fat targets based on your calories and fitness goals.
Macro Calculator
Your Stats
Weight, calories, and fitness goal
Daily Macro Targets
Macro Splits by Goal
Common approaches for different goals.
Smart Insights
Personalized takeaways from your numbers.
Real-Life Examples
75 kg · 2000 cal
80 kg · 2800 cal
The Formula Behind It
Protein g × 4 + Carbs g × 4 + Fat g × 9 = CaloriesVariables
- Protein×4 + Carbs×4 + Fat×9 = Calories
How It Works
- Enter your body weight in kilograms.
- Set your daily calorie target (from TDEE or diet plan).
- Choose your goal — fat loss, maintain, or muscle gain.
- View daily protein, carbohydrate, and fat gram targets.
About Macro Calculator
The Macro Calculator distributes your daily calories across protein, carbohydrates, and fat based on your body weight and fitness goal. Macronutrient tracking (IIFYM — If It Fits Your Macros) is a flexible approach to nutrition that prioritizes hitting gram targets within your calorie budget.
How Macros Are Calculated
Protein is set based on body weight (default 1.8 g per kg — adjustable). Fat percentage varies by goal: 25% for fat loss, 30% for maintenance, 20% for muscle gain. Remaining calories go to carbohydrates. Protein and carbs provide 4 calories per gram; fat provides 9 calories per gram.
Why Macros Matter
Total calories determine weight change, but macro balance affects muscle retention, energy levels, satiety, and athletic performance. Adequate protein during a deficit helps preserve lean mass. Sufficient carbs support intense training. Healthy fats support hormones and nutrient absorption.
Getting Started
Use our BMR or Calorie Calculator first to estimate your TDEE, then plug that number here. Track macros with a food scale and nutrition app. Adjust after 2–4 weeks based on scale weight, energy, and gym performance.
Frequently Asked Questions
What are macronutrients?
Protein, carbohydrates, and fat — the three nutrients that provide calories and support body function.
How much protein do I need?
Active adults often target 1.6–2.2 g per kg body weight. This calculator uses your selected protein level.
What is IIFYM?
If It Fits Your Macros — a flexible dieting approach focusing on hitting macro targets within total calories.
How are macros split?
Protein is set by body weight. Remaining calories split between carbs and fat based on your goal preset.
Do macros matter for weight loss?
Total calories determine weight change. Macros affect satiety, muscle retention, and performance.
Should I track macros or calories?
Calories are primary for weight goals. Macros help optimize body composition and energy.
What macro split is best for muscle gain?
Higher protein and carbs with moderate fat supports training recovery and growth.
Can vegetarians use this calculator?
Yes. Macro targets are the same — adjust food sources to meet protein needs.
How often should I recalculate?
Recalculate when weight changes by 5+ kg or when goals shift.
Is this medical nutrition advice?
No. For medical conditions, consult a registered dietitian or doctor.