Macro Calculator
Calculate your daily protein, carb, and fat targets in grams from your calorie goal, body weight, and goal. Works for fat loss, maintenance, and muscle gain.
Added May 31, 2026
Input
Result
Enter a value for daily calorie target to see your result.
How it works
Calculates daily protein, fat, and carbohydrate targets in grams and calories from your total calorie target, body weight, and goal. Protein is set first from body weight, fat from a goal-appropriate percentage, and carbs fill the remaining calories.
Step by step
- 01Set protein in grams from body weight and your protein preference (1.4–2.4 g/kg).
- 02Set fat as a percentage of total calories based on your goal (20–75%).
- 03Carbohydrates fill the remaining calories: (Total kcal − protein kcal − fat kcal) ÷ 4.
- 04All three macros sum to your total calorie target.
Examples
2,000 kcal · 75 kg · Maintenance · Standard protein
Standard 1.8 g/kg protein = 135 g (540 kcal). Fat at 30% = 67 g (600 kcal). Carbs fill remaining 860 kcal = 215 g.
Inputs
- Daily calorie target:
- 2000
- Body weight (kg):
- 75
- Goal:
- maintain
- Protein preference:
- standard
Result
- Protein:
- 135 g
- Fat:
- 67 g
- Carbohydrates:
- 199 g
2,500 kcal · 80 kg · Muscle gain · High protein
High protein 2.2 g/kg = 176 g (704 kcal). Fat at 25% = 69 g (621 kcal). Carbs fill remaining 1,175 kcal = 294 g.
Inputs
- Daily calorie target:
- 2500
- Body weight (kg):
- 80
- Goal:
- muscle_gain
- Protein preference:
- high
Result
- Protein:
- 176 g
Frequently asked questions
What are macros?
Macros (macronutrients) are the three nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Your macro split determines the composition of your diet and affects muscle retention, energy levels, and hunger.
How much protein do I need per day?
For most active adults, 1.6–2.2 g of protein per kilogram of bodyweight is the evidence-supported range for muscle preservation and growth. Sedentary individuals need less (0.8–1.2 g/kg). During a calorie deficit, higher protein (2.0–2.4 g/kg) helps preserve lean mass.
Should I prioritise protein or carbs?
Protein first — always. Protein targets are the most important macro to hit because protein drives muscle protein synthesis and satiety. Once protein is set, carbs vs fat is largely a personal preference. Many people do well with a moderate split (30/40/30 fat/carb/protein by calories); others thrive on lower carb.
Can I swap fat and carbs freely?
Yes, within reason. Fat and carbohydrates are interchangeable for energy purposes. The main considerations: fat minimum (typically 0.5–0.7 g/kg) for hormone production; carb availability for high-intensity exercise performance. Outside those constraints, find the split you can sustain.
What is a ketogenic macro split?
A ketogenic diet targets very low carbohydrates (typically < 50 g/day or 5–10% of calories) with high fat (65–75% of calories) and moderate protein. This induces ketosis — the liver produces ketone bodies from fat as the primary fuel. It requires strict tracking to maintain the carb ceiling.