Macro Calculator - Protein, Carbs & Fat Calculator

Q: What is a good macro split?

There is no single best macro split — it depends on your goal, activity level, and preferences. A balanced 40/30/30 (protein/carbs/fat) split works well for most people. Those doing heavy endurance training may benefit from more carbs (30/45/25), while keto practitioners use a high-fat approach (25/5/70). The most important factor is total calorie intake relative to your TDEE.

Q: Should I count macros or calories?

Both matter, but for different reasons. Calories determine whether you gain, lose, or maintain weight. Macros determine the quality of that weight change — whether you gain muscle vs. fat, or lose fat vs. muscle. For best results, first hit your calorie target, then adjust macros within that budget.

Health

Macro Calculator (Protein, Carbs & Fat)

Last updated: July 11, 2026

Calculate your ideal daily macronutrient intake (protein, carbohydrates, and fat) based on your goals. Perfect for fitness, bodybuilding, and weight management.

Daily Calories (TDEE)

Enter your Total Daily Energy Expenditure. Use our TDEE Calculator if unsure.

Goal

How to Use This Calculator

Enter your Daily Calories (TDEE) — the total calories you burn per day. Use our TDEE Calculator if you don't know yours.
Select your Goal from the dropdown (lose weight, maintain, muscle gain, keto, or high protein).
Click Calculate Macros to see your recommended daily grams of protein, carbohydrates, and fat.

How Macronutrients Work

Every macronutrient provides a different number of calories per gram:

Protein: 4 cal/g | Carbohydrates: 4 cal/g | Fat: 9 cal/g

To convert percentage-based macro splits into grams, we first calculate how many calories each macro contributes, then divide by its caloric density:

Protein (4 cal/g) — Builds and repairs muscle tissue, supports immune function, and has the highest thermic effect of food (TEF). Recommended: 1.6–2.2 g per kg of body weight for active individuals.
Carbohydrates (4 cal/g) — The body's preferred energy source for high-intensity exercise and brain function. Stored as glycogen in muscles and liver.
Fat (9 cal/g) — Essential for hormone production, nutrient absorption (vitamins A, D, E, K), and cell membrane integrity. Recommended minimum: 0.8–1.0 g per kg of body weight.

Macro Split Recommendations

Weight Loss (40/30/30):

Higher protein preserves muscle during a caloric deficit. For a 1,600-calorie diet: 160g protein, 120g carbs, 53g fat. This ratio promotes satiety and maintains lean mass.

Muscle Gain (30/40/30):

Extra carbohydrates fuel intense training sessions and support recovery. For a 2,800-calorie diet: 210g protein, 280g carbs, 93g fat.

Keto (25/5/70):

Very low carbohydrate intake forces the body into ketosis, burning fat for fuel. For a 2,000-calorie diet: 125g protein, 25g carbs, 156g fat.

Frequently Asked Questions

How many grams of protein do I need?

Most active adults benefit from 1.6–2.2 grams of protein per kilogram of body weight per day. Strength athletes and those in a caloric deficit should aim for the higher end (2.0–2.4 g/kg) to preserve muscle mass. Sedentary individuals need at least 0.8 g/kg to meet basic physiological needs.

What is a good macro split?

There is no single "best" macro split — it depends on your goal, activity level, and preferences. A balanced 40/30/30 (protein/carbs/fat) split works well for most people. Those doing heavy endurance training may benefit from more carbs (30/45/25), while keto practitioners use a high-fat approach (25/5/70). The most important factor is total calorie intake relative to your TDEE.

Should I count macros or calories?

Both matter, but for different reasons. Calories determine whether you gain, lose, or maintain weight. Macros determine the quality of that weight change — whether you gain muscle vs. fat, or lose fat vs. muscle. For best results, first hit your calorie target, then adjust macros within that budget. Beginners benefit most from simply tracking calories; experienced dieters gain an edge by tracking macros.