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Macro Calculator
Find your daily calorie target and your protein, carb, and fat split from your body stats and goal, or convert a calorie target you already know directly into grams.
Calculate your macros
Choose whether to start from body stats, or from a calorie target you already have.
Based on your activity level and goal.
Step by step work
Quick examples
How to use this macro calculator
Choose your mode
Start from your body stats, or from a calorie target you already know.
Enter your details
Add your sex, age, height, weight, activity level, and goal, or your calorie target.
Pick a diet style
Choose balanced, high protein, low carb, ketogenic, or set a fully custom split.
Review your macros
Check your daily calories and your protein, carb, and fat grams and percentages.
What is a macro calculator?
A macro calculator estimates how many grams of protein, carbohydrates, and fat you should eat each day to reach a specific calorie target and support a goal such as losing fat, maintaining weight, or building muscle. Rather than tracking calories alone, a macro breakdown gives a more complete picture of where those calories are coming from.
This tool works two ways. It can calculate a full calorie target and macro split starting from your body stats, activity level, and goal, or it can convert a calorie target you already have, from a coach, a doctor, or another calculator, directly into grams using your chosen percentage split.
How the calorie target is calculated
This calculator estimates basal metabolic rate, the calories your body burns at complete rest, using the Mifflin St Jeor equation, a formula widely regarded as one of the more accurate general estimates available. That BMR is then multiplied by an activity factor to estimate total daily energy expenditure, and your goal shifts that number up or down by a set calorie amount.
How macro grams are calculated from a percentage split
Once a calorie target is set, each macronutrient percentage is converted into grams using its calories per gram value, 4 calories per gram for both protein and carbohydrates, and 9 calories per gram for fat.
This is the same math used in the second mode of this calculator, which skips the BMR and TDEE steps entirely and applies this formula directly to a calorie target you already know.
Choosing a diet style
The balanced preset spreads calories fairly evenly across all three macros and works well as a general starting point for most people. The high protein preset raises protein intake, which can help preserve muscle during a calorie deficit or support muscle growth during a surplus. The low carb and ketogenic presets shift a larger share of calories toward fat, which some people prefer for appetite control or specific dietary approaches.
None of these presets is universally correct. The right split depends on personal preference, training style, medical guidance, and how well a particular approach fits into your actual eating habits over time.
Where this fits with your other health tracking
A macro split is most useful when it connects to the other numbers you are already tracking. If you want to see the calorie and activity math in more detail before committing to a target, the TDEE Calculator breaks down total daily energy expenditure at every activity level, along with maintenance, cutting, and bulking calorie targets, which is the same underlying calculation this tool uses in its first mode.
If protein is your main focus, the Protein Intake Calculator goes deeper into protein specifically, including training style and body fat estimates, while the Fat Intake Calculator does the same for daily fat grams if you want a more detailed look at that macro on its own rather than as part of a full split.
Since a macro split often gets adjusted based on body composition rather than weight alone, the Body Fat Calculator can help you estimate your current body fat percentage, which is useful context when deciding whether a higher protein or a more balanced split fits your goal better.
Frequently asked questions
What are macros?
Macros, short for macronutrients, are the three nutrient categories that provide calories: protein, carbohydrates, and fat. Protein and carbohydrates each provide about 4 calories per gram, while fat provides about 9 calories per gram. A macro split describes what percentage of your total daily calories comes from each of the three.
How does this calculator find my macros?
It first estimates your basal metabolic rate using the Mifflin St Jeor formula, then multiplies that by an activity factor to estimate your total daily energy expenditure. Your goal, whether losing, maintaining, or gaining weight, adjusts that number into a daily calorie target, and your chosen diet style then splits that target into protein, carb, and fat grams.
What is a balanced macro split?
A commonly used balanced starting point is roughly 40 percent of calories from carbohydrates, 30 percent from protein, and 30 percent from fat, though many balanced diets vary this somewhat. This calculator includes that split as one preset option alongside higher protein, lower carb, and ketogenic style splits.
How much protein do I actually need?
General guidance often ranges from about 0.7 to 1 gram of protein per pound of body weight for people who strength train regularly, with people focused on fat loss or muscle preservation frequently landing toward the higher end of that range. The high protein preset in this calculator reflects that higher end starting point.
Can I use this calculator if I already know my calorie target?
Yes. Switch to the second mode and enter your known daily calorie target along with your preferred protein, carb, and fat percentages. The calculator converts that percentage split directly into grams without needing to recalculate your BMR or TDEE, which is useful if you already have a calorie target from a coach or another source.
Do the macro percentages always need to add up to 100 percent?
Yes. Since every calorie in your target has to come from one of the three macronutrients, the protein, carb, and fat percentages must total 100 percent. This calculator checks that automatically and shows an error if a custom split does not add up correctly.
Should my macro split change if I am trying to lose or gain weight?
Many people keep protein relatively high in grams per pound of body weight regardless of goal, since protein helps preserve muscle during a calorie deficit and supports muscle growth during a surplus. Carb and fat percentages are often the parts adjusted most when a goal changes, which is why this calculator lets you choose a diet style independently from your weight goal.
This tool is for educational purposes only. Always verify important results with a qualified professional.
