Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets in grams based on your calorie goal and chosen diet style.
Gender
Age
Weight (kg)
Height (cm)
Activity Level
Goal
Diet Style
Daily Target
2,507 kcal/day
Protein
251g (40%)
Carbs
188g (30%)
Fat
84g (30%)
How the Macro Calculator Works
This calculator finds your daily calorie target (via the Mifflin-St Jeor equation, your activity level, and your goal), then splits it into protein, carbohydrate, and fat grams based on the diet style you pick. Protein and carbs provide 4 kcal per gram, while fat provides 9 kcal per gram.
How to Use It
- Enter your age, gender, height, and weight.
- Select your activity level and goal (lose, maintain, or gain weight).
- Pick a diet style — balanced, high protein, low carb, or keto — to see your macro split in grams.
Example
A 2,000 kcal/day target on a balanced 40/30/30 split works out to roughly 200g protein, 150g carbs, and 67g fat per day.
Common Use Cases
- Setting daily protein, carb, and fat targets for tracking apps like MyFitnessPal.
- Comparing how different diet styles (keto, low-carb, high-protein) change your macro split.
- Planning meals around a specific calorie and macro target for a fitness goal.
FAQs
What are macros?
"Macros" is short for macronutrients — protein, carbohydrates, and fat, the three nutrient groups that provide calories. Tracking macros (not just total calories) helps with goals like preserving muscle during weight loss or supporting muscle gain during a bulk.
Which diet style should I choose?
There's no single best split — a balanced 40/30/30 works well for general health, higher protein supports muscle retention during a cut, and low-carb or keto styles suit people who respond well to reduced carbohydrate intake. This tool is for general planning only; consult a doctor or dietitian for medical nutrition advice.
Why does fat use 9 kcal/gram instead of 4?
Fat is more energy-dense than protein or carbohydrates — it provides about 9 kilocalories per gram, compared to 4 kilocalories per gram for protein and carbs, which is why the same calorie amount converts to fewer grams of fat than of protein or carbs.