Macro Calculator

Daily Protein, Carb & Fat Targets

Enter your details, goal, and preferred macro split to get personalized gram targets.

Parameters

Age

Sex

Male Female

Height (cm)

Weight (kg)

Height (ft)

Height (in)

Weight (lbs)

Activity

Goal

Macro Split

Daily Calorie Target

Enter your parameters to see your macro breakdown.

Validation Error

Please provide valid age, height, and weight to proceed.

Understanding Macronutrients

Macronutrients — protein, carbohydrates, and fat — are the three nutrients that supply your body with calories. How you split your daily calories between them can affect satiety, muscle retention, and how sustainable your nutrition plan feels.

Protein

Builds and repairs muscle tissue, supports satiety, and has the highest thermic effect of the three macros (4 calories per gram).

Carbohydrates

Your body's preferred, most readily available energy source, especially important for high-intensity exercise (4 calories per gram).

Fat

Essential for hormone production and vitamin absorption, and the most calorie-dense macro at 9 calories per gram.

Finding Your Split

There's no single "correct" macro split — balanced, low-carb, and high-protein approaches can all work depending on your goals and preferences.

How Grams Are Calculated

\[ \text{Grams} = \frac{\text{Calories} \times \text{Macro} \%}{\text{Calories per Gram}} \]

Protein and carbohydrates provide 4 calories per gram; fat provides 9 calories per gram. Your daily calorie target (adjusted for your goal) is split by percentage, then converted to grams.

Important Limitations

Starting point, not a prescription: These splits are general guidelines — individual needs vary with training style, body composition, and health status.
Medical conditions: Diabetes, kidney disease, and other metabolic conditions require individualized macro guidance from a professional.
Calorie target depends on TDEE accuracy: Since macros are a percentage of calories, any error in your activity level estimate carries through to your gram targets.

Key Takeaways

Calories still come first. Macro splits only matter once your total calorie target supports your goal.
Protein intake matters most for body composition goals. Adequate protein helps preserve muscle during weight loss and support growth during a surplus.
Consistency beats perfection. A split you can sustain long-term beats a theoretically "optimal" one you can't stick to.
Consult a professional. These ratios are general guidelines — athletes and people with diabetes, kidney, or other metabolic conditions should have macros tailored by a registered dietitian.

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