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Nutrition

Macro calculator

Split a daily calorie target into protein, carbs, and fat across five common diet styles.

Your stats

  • Protein
    180g
    30% · 720 kcal
  • Carbs
    240g
    40% · 960 kcal
  • Fat
    80g
    30% · 720 kcal

Protein is held at a floor of 0.8 g per pound of bodyweight regardless of the preset, with the remainder split between carbs and fat in the chosen ratio. Pull a calorie target from the TDEE calculator if you don't already have one.

What macros are

Macronutrients are the three nutrients that supply calories. Protein and carbohydrates each give 4 kcal per gram; fat gives 9. Once a daily calorie target is set — usually a slight surplus for muscle gain, a slight deficit for fat loss, or maintenance — the next decision is how to split those calories.

Total calories drive whether you gain or lose weight. Macros influence how comfortable that process feels, how well you train, and how much of any weight change is muscle versus fat.

How macros are calculated

protein grams = max(0.8 × weight(lb), kcal × protein% / 4)
remaining kcal = kcal − (protein grams × 4)
carbs grams = remaining kcal × (carb% / (carb% + fat%)) / 4
fat grams   = remaining kcal × (fat%  / (carb% + fat%)) / 9

The presets used on this page:

  • Balanced — 30 % protein / 40 % carbs / 30 % fat
  • High protein — 40 / 30 / 30
  • Low carb — 35 / 25 / 40
  • Keto — 25 / 5 / 70
  • High carb (endurance) — 25 / 55 / 20

Frequently asked questions

What are macros?
Macros are macronutrients: protein, carbohydrates, and fat — the three nutrients that supply calories. Protein provides 4 kcal per gram, carbs 4 kcal per gram, and fat 9 kcal per gram. Splitting a daily calorie target into the three is the basis of most flexible-dieting approaches.
Which preset should I pick?
Balanced (30/40/30) suits most people most of the time. High protein helps in a cutting phase or when satiety is a struggle. Low carb works well if you find big carb portions uncomfortable or have insulin-resistance concerns. Keto is a specific intervention rather than a general diet. High carb pairs well with high-volume endurance training.
Why is protein held at a floor?
Lower-protein presets can push daily protein below what is needed to preserve muscle, especially in a calorie deficit. This calculator holds protein at a floor of 0.8 g per pound of bodyweight regardless of preset, then splits the remainder between carbs and fat in the chosen ratio. That floor matches the lower end of common sports-nutrition recommendations.
Do percentages need to add up exactly?
Rounding can leave totals at 99 or 101 percent — that is normal and not worth worrying about. Macros are an aim, not a tax return.
How strict do I need to be?
Hitting protein consistently matters most. Carbs and fat have more wiggle room — being within about 10 grams either way is plenty close. Tracking for a few weeks until portion sizes feel intuitive, then loosening up, is a sustainable approach.

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