MACRO
CALCULATOR
Get your personalized protein, carbs, and fat split for your specific goal.
What This Calculator Does
The Macro Calculator calculates your daily protein, carbohydrate, and fat targets based on your calorie goal, body weight, and fitness objective. It uses macro ratios supported by current nutrition research for fat loss, maintenance, and muscle gain.
The Formula Explained
Protein first: 1.6–2.7g per kg body weight depending on activity level and goal (×4 = protein calories). Fat: 0.9–1.0g per kg (×9 = fat calories). Remaining calories → carbohydrates (÷4 = grams). Example: 2,300 kcal, 75kg, moderately active, fat loss → 172g protein (688 kcal) · 68g fat (612 kcal) · 250g carbs (1,000 kcal).
What Your Result Means
For fat loss: 35% protein / 35% carbs / 30% fat supports muscle preservation. For muscle gain: 25% protein / 50% carbs / 25% fat fuels training. Protein is the most important macro — high intake reduces hunger, preserves lean mass, and has the highest thermic effect (20–30% of calories burned in digestion).
Protein Calculator for bodyweight-specific target · Calorie Calculator if you need your calorie budget first
What Are Macronutrients?
Protein, carbohydrates, and fat are the three macronutrients that provide calories. Protein and carbs each provide 4 calories per gram; fat provides 9 calories per gram. Tracking macros goes beyond calorie counting to optimize body composition, performance, and satiety. The right macro split depends entirely on your goal.
Protein-First Approach
Set protein first (1.6–2.4g/kg), then fat (roughly 0.9–1g/kg to support hormonal health), then fill remaining calories with carbohydrates. This approach prioritizes muscle preservation and satiety regardless of goal. Use our Protein Calculator for a more detailed breakdown.