Macro Calculator

Calculate your daily macronutrient targets for carbs, protein, and fat in grams. Enter your age, weight, activity level, and goal to get a personalized macro split with this free macro calculator.

Goal

How to Use

  1. Enter body info and goals

    Input your gender, age, height, weight, activity level, and weight goal.

  2. Choose diet type

    Select a diet type: balanced, low-carb, high-protein, or custom ratios.

  3. View results

    See your daily calorie target and macro breakdown in grams for each nutrient.

What are macronutrients?

Macronutrients are the three nutrients your body needs in relatively large amounts to produce energy: carbohydrates, protein, and fat. Often shortened to 'macros', they each supply energy per gram — 4 kcal for carbs, 4 kcal for protein, and 9 kcal for fat.

Even at the same calorie intake, how you split those three nutrients changes your body composition, how full you feel, and how well you train. That is why managing your macro distribution is more effective for reaching your goals than simply counting calories.

  • Cutting (fat loss): Raise protein to protect muscle and stay satiated.
  • Bulking (muscle gain): Use plenty of carbs to fuel training and recovery.
  • Maintenance: Spread the three nutrients evenly for a balanced diet.

Calculation Formula

Split your daily calories by your goal-based ratios, then divide by each nutrient's energy density (4 kcal/g for carbs and protein, 9 kcal/g for fat) to get the grams.

Carbs (g) = (Calories × carb ratio) / 4
Protein (g) = (Calories × protein ratio) / 4
Fat (g) = (Calories × fat ratio) / 9

Example — for a maintenance goal (carb 50 / protein 25 / fat 25) at 2,000 kcal: Carbs = (2000 × 0.50) / 4 = 250 g, Protein = (2000 × 0.25) / 4 = 125 g, Fat = (2000 × 0.25) / 9 ≈ 56 g.

Frequently Asked Questions

What are macronutrients?
They are the three major nutrients: carbohydrates, protein, and fat. Each gram provides 4 kcal for carbs, 4 kcal for protein, and 9 kcal for fat, and together they are the core source of the body's energy.
What are the macro ratios for each goal?
This calculator uses carb 50 / protein 25 / fat 25 for maintenance, carb 40 / protein 35 / fat 25 for fat loss, and carb 50 / protein 30 / fat 20 for muscle gain. Protein is highest during the fat-loss phase.
How are calories and macros connected?
Multiply your total daily calories by each nutrient's target ratio, then divide carbs and protein by 4 and fat by 9 to get the grams to eat. Add them back up and they match the calories you entered.
Why is only fat divided by 9?
Fat provides 9 kcal per gram, more than twice the energy density of carbs and protein (4 kcal each). That is why, even at the same 25% ratio, the grams of fat come out far lower than the grams of protein.
Why is protein important when cutting?
When you cut calories you tend to lose muscle along with fat, but eating enough protein reduces muscle loss and boosts satiety, making the diet easier to sustain. That is why the fat-loss ratio sets protein as high as 35%.
What are the macros for muscle gain?
For a bulking goal we use carb 50 / protein 30 / fat 20, leaving plenty of carbohydrates to secure training energy and recovery. Generally, 1.6-2.2 g of protein per kg of body weight is recommended.
Do I have to follow these ratios exactly?
The ratios shown are just a widely used starting point, not an absolute standard. You can adjust them based on training intensity, body type, and dietary preferences, and if you have a specific medical condition it is best to consult a professional first.
Updated 2026 — WHO standards

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