Macro Calculator
Calculate your daily macronutrient split for your fitness goal.
About Macro Calculator
Calculate how many grams of protein, carbohydrates, and fat you should eat daily based on your total calorie needs and fitness goal (weight loss, maintenance, muscle gain). Shows both grams and percentage of total calories.
Use Cases
Setting up a macro-based diet plan, IIFYM (If It Fits Your Macros) dieting, contest prep nutrition, sports performance nutrition planning.
How It Works
Protein: 1.6–2.2 g/kg depending on goal. Fat: 20–35% of calories. Carbs: remaining calories. For weight loss, applies a 500 kcal deficit; for gain, a 300 kcal surplus from TDEE.
Frequently Asked Questions
What are macros?
Macronutrients are protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros gives more control than just counting calories.
Is low-carb better for fat loss?
Research shows total calorie deficit is the main driver of fat loss. Carb distribution matters less for most people than total intake and protein adequacy.