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Macro Calculator

Get personalized protein, carbs, and fat targets in grams per day — for cutting, bulking, or maintaining.

Daily calories

2,728cal/day

Balanced split · 40% C / 30% P / 30% F

Carbs

273g

1092 cal

Protein

205g

820 cal

Fat

91g

819 cal

How macros are calculated

This calculator first estimates your TDEE using the Mifflin-St Jeor formula, then adjusts up or down based on your goal. Finally, it splits your daily calories across protein, carbs, and fat using your chosen preset.

Carbs (g)   = (calories × C%) / 4
Protein (g) = (calories × P%) / 4
Fat (g)     = (calories × F%) / 9

Picking a macro split

  • Balanced (40/30/30): good default for most people, easy to adhere to.
  • High-protein (30/40/30): best for body recomposition — preserves muscle in a cut, builds it in a bulk.
  • Low-carb (20/40/40): useful if you find higher carbs trigger cravings or energy crashes.
  • Keto (5/30/65): very low carb, used for specific therapeutic or athletic protocols.
  • Endurance (55/20/25): higher carbs for runners, cyclists, and long-duration athletes.

Why protein matters most

Of the three macros, protein is the one you should hit consistently. It preserves muscle in a calorie deficit, drives muscle growth in a surplus, has the highest thermic effect (you burn calories digesting it), and keeps you full. Aim for around 1 gram per pound of bodyweight.

Macros FAQs

What are macros?+

Macros (macronutrients) are the three nutrients that provide calories: protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g). Hitting the right macro split — not just total calories — affects body composition, performance, and how full you feel.

What's the best macro split?+

There is no single best split. Balanced (40C/30P/30F) suits most people. High-protein (30/40/30) is best for fat loss and muscle preservation. Low-carb (20/40/40) and keto (5/30/65) work for specific goals or metabolic conditions. Endurance athletes do well on higher carbs (55/20/25).

How much protein do I need?+

For active people, aim for 0.7–1.0 grams of protein per pound of bodyweight (1.6–2.2 g/kg). Protein preserves muscle in a deficit, supports growth in a surplus, and is the most filling macronutrient. Higher intake won't harm healthy kidneys.

Do I really need to track macros?+

For pure weight loss, calories matter most. For body composition (gaining muscle, losing fat, looking lean), macros matter — particularly protein. Most people benefit from tracking macros for 4–8 weeks to learn portion sizes and what 30g of protein actually looks like.

Can I switch macro splits over time?+

Yes — and most people should. Many lifters use moderate carbs (40/30/30) most of the time and bump carbs higher around training, or shift to lower-carb when fat loss stalls. The split is a tool, not a rule.

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