Calculate your daily protein, carbs and fat targets in grams. Use your calorie goal or estimate your needs from weight, activity and fitness goals.
Estimate daily protein, carbohydrate and fat targets from your details, or split a calorie target you already know. Presets are general examples, not personal nutrition advice.
Your estimated daily calorie target
-
kcal/day
Protein - g/day
- kcal
Carbohydrates - g/day
- kcal
Free sugars (upper guide)- g/day
Fat - g/day
- kcal
Saturated fat (upper guide)- g/day
General upper guides: free sugars and saturated fat each below 10% of daily energy. Free sugars include added sugars and those in honey, syrups and juice. These are part of the carbohydrate and fat totals, not extra targets. Each guide is capped by its macro total. WHO
Per meal
Protein- g
Carbohydrates- g
Fat- g
Grams are rounded for display; kcal values use the precise percentages.
Estimates for general adult planning only. Minors, pregnant or breastfeeding people, people with eating disorders or medical conditions should seek qualified individual advice. Avoid extreme calorie restrictions.
What are macronutrients?
Protein, carbohydrates and fat are the three energy-providing macronutrients. Each has a different role in a varied diet. A macro target expresses how much of each to eat in a day, usually in grams.
How does a macro calculator work?
With personal details, this tool uses the same BMR, activity factor and goal adjustment as our Calorie Calculator. It then applies your selected percentage split to the resulting calorie target. If you already have a calorie target, enter it directly and skip the personal details.
How to calculate protein, carbohydrates and fat
Multiply daily calories by the macro percentage, then divide by energy per gram. Protein and carbohydrate each provide about 4 kcal per gram; fat provides about 9 kcal per gram. For example, 2,000 kcal with 20% protein gives 100 g protein. Displayed grams are rounded, so multiplying the displayed grams back into calories may differ slightly.
Macros for weight loss
The weight-loss goal uses the same moderate calorie adjustment as our Calorie Calculator. A macro split does not make a calorie deficit more effective by itself. Choose a sustainable target and adapt it to your needs rather than treating a preset as a prescription.
Macros for muscle gain
The gain goal adds a moderate calorie surplus before dividing calories among macros. Training, total energy intake and personal circumstances matter; no preset guarantees muscle gain. Higher protein is simply one optional example.
Macro Calculator vs Calorie Calculator
The Calorie Calculator estimates how much energy to eat for a goal. This calculator also divides that energy into protein, carbohydrates and fat. For the expenditure behind the target, see the TDEE Calculator and BMR Calculator.
How accurate are macro calculators?
These are planning estimates. Actual energy needs change with activity, body composition and health. The chosen percentages are examples rather than measured individual requirements, so use the result as a starting point and seek tailored guidance when needed.
Health & Fitness
Macro Calculator FAQ
How do I calculate my macros?
Choose a calorie target and percentage split. Divide protein and carbohydrate calories by 4, and fat calories by 9, to get grams per day.
Can I use my own calorie target?
Yes. Select Daily calories and enter your target directly; personal measurements are not required.
Do macro percentages have to total 100%?
Yes. A custom split must add up to 100% across protein, carbohydrates and fat.
Which macro split is best for weight loss?
There is no universal best split. The presets are examples; a sustainable calorie target and individual needs matter more.
Why do rounded grams not exactly match the calorie target?
The calculator retains full precision internally and rounds only displayed grams. This can cause small differences when you recalculate calories from rounded gram values.
