Macro Calculator

Calculate your daily macronutrient goals (protein, carbohydrates, fat) for weight loss, gain, or maintenance.

Calculate your daily macronutrient targets — protein, carbohydrates, and fat — based on your calorie goal and preferred macro ratio. Supports common splits like 40/30/30 or custom percentages.

Why macros matter

Total calories determine whether you gain, lose, or maintain weight. But macros shape body composition, energy levels, and satiety. High protein preserves muscle during a cut. Lower carbs can improve blood sugar control. Higher fat supports hormone production. The "best" macro split depends on your goals and what you can sustain.

Common macro splits

  • Balanced (40/30/30 — C/P/F): general health and maintenance
  • High protein (30/40/30): muscle building or fat loss while preserving muscle
  • Low carb (10/35/55): keto-adjacent; useful for blood sugar management
  • Zone diet (40/30/30): popularized by Barry Sears

Calorie density of each macro

  • Protein: 4 kcal per gram
  • Carbohydrates: 4 kcal per gram
  • Fat: 9 kcal per gram — more than twice as energy-dense

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