Macro Calculator

Calculate your daily protein, carbs, and fat targets based on your TDEE, fitness goal, and preferred diet style.

Don't know your TDEE? Calculate it here

Goal
Diet Style

What Are Macros?

Macronutrients (macros) are the three main categories of nutrients your body needs in large amounts: protein, carbohydrates, and fat.

  • Protein: 4 calories per gram — builds and repairs muscle tissue.
  • Carbohydrates: 4 calories per gram — primary energy source for high-intensity activity.
  • Fat: 9 calories per gram — supports hormone production and nutrient absorption.

Diet Styles Explained

  • Balanced (30/40/30): A well-rounded split suitable for most people.
  • Low Carb (40/20/40): Reduces carbs in favor of protein and fat.
  • High Protein (40/35/25): Prioritizes protein for muscle building.
  • Keto (25/5/70): Very low carb, high fat.

Need to find your TDEE first? Use our TDEE calculator or find your daily protein target.

Frequently Asked Questions

What are macros and why should I track them?
Macros (macronutrients) are protein, carbohydrates, and fat — the three main nutrients your body needs in large amounts. Tracking macros gives you more control over body composition than tracking calories alone, because the ratio of macros affects muscle retention, energy levels, and satiety.
What is the best macro ratio for weight loss?
For weight loss, a higher protein ratio (30-40% of calories) helps preserve muscle mass and increase satiety. A common effective split is 40% protein, 30% carbs, 30% fat. However, the best ratio depends on your preferences, activity level, and adherence — the diet you can stick to is the most effective one.
How many grams of protein, carbs, and fat should I eat?
This depends on your total calorie target. Protein has 4 calories per gram, carbs have 4 calories per gram, and fat has 9 calories per gram. For a 2,000 calorie diet with a 30/40/30 split: 150g protein, 200g carbs, and 67g fat.