What are your macros? This free macro calculator turns your calorie needs into daily protein, carb and fat targets in grams, with balanced, higher-protein, low-carb and high-carb splits.
About you
yrs
cm
kg
ftin
lb
Daily calories
— kcal/day
Fill in your details
Protein
—
Carbs
—
Fat
—
Estimates for general guidance. Maintenance is your starting point; goal targets use gentle, capped changes. For a plan tailored to your health and goals, a registered dietitian is the best guide.
Use this free macro calculator to find your daily protein, carbs and fat in grams. Enter your details and goal, choose a macro split, and it works out your targets from your calorie needs.
What this macro calculator shows you
A macro calculator turns your daily calories into grams of protein, carbohydrate and fat — your “macros.” It estimates your calorie needs (maintenance, with a gentle goal adjustment), then splits them by your chosen ratio, showing grams and percentages for each.
How macros are calculated
Calories → split by ratio → grams
Protein 4 kcal/g · Carbs 4 kcal/g · Fat 9 kcal/g
At about 2,759 kcal on a balanced 50/20/30 split, that’s roughly 138 g protein, 345 g carbs and 92 g fat. Change the split and the grams shift while the calories stay the same.
Common macro splits
Split (C/P/F)
Best for
50 / 20 / 30
Balanced, general eating.
40 / 30 / 30
Higher protein, body composition.
25 / 35 / 40
Lower carb.
60 / 20 / 20
Higher carb, endurance training.
What are macronutrients?
Protein — builds and repairs muscle; very filling.
Carbohydrate — your body’s main quick energy source.
Fat — energy, hormones and absorbing some vitamins.
How to use the macro calculator
Enter sex, units, age, height and weight.
Choose your activity and goal.
Pick a macro split.
Read your protein, carb and fat targets.
Macro Calculator FAQ
What are macros?
Macros, or macronutrients, are the three nutrients that provide calories: protein, carbohydrates and fat. A macro calculator estimates how many grams of each you should eat daily based on your calorie needs and goals.
How do I calculate my macros?
First estimate your daily calorie needs, then divide those calories between protein, carbohydrates and fat according to your chosen ratio. Protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram.
What is a good macro split?
There is no single best ratio. A balanced split such as 50% carbs, 20% protein and 30% fat works well for many people, while higher-protein plans may support muscle gain or fat loss. The right split depends on your goals and preferences.
How much protein should my macros include?
Many active adults aim for around 1.6–2.2 g of protein per kilogram of body weight daily. This often works out to roughly 20–35% of total calories, depending on your activity level and goals.
Can I use this macro calculator for weight loss?
Yes. Choosing a weight-loss goal applies a moderate calorie deficit before calculating your macros. The calculator avoids extremely low calorie targets and is designed as a practical starting point.
Is the macro calculator free to use?
Yes, this macro calculator is completely free to use, requires no sign-up, and provides instant results directly in your browser. It is intended for informational purposes only and is not medical or nutrition advice.
