Macro Calculator
Free macro calculator. Get daily protein, carbs, and fat targets based on weight, activity level, and goal (cut, maintain, bulk) — with calorie split.
Quick answer
Calorie target × macro % ÷ calories per gram = grams of each macro per day. Protein and carbs = 4 cal/g; fat = 9 cal/g. Standard maintenance split: 30% protein, 40% carbs, 30% fat. Cuts skew higher protein; bulks skew higher carbs.
Macro Calculator
How it works
Splits your daily calorie target into grams of protein, carbs, and fat based on a percentage breakdown you choose. Protein and carbs are 4 calories/gram; fat is 9 calories/gram. Standard recommendations are 25–35% protein, 40–50% carbs, 25–35% fat.
When to use it
Use this if you're tracking macros for fat loss, muscle gain, sports performance, or a specific diet (keto, high-protein, etc.). Pair with a food-tracking app to see where your current meals fall vs your targets.
Common mistakes
Skimping on protein. Most people significantly under-eat protein — aim for at least 0.7g per pound of body weight if you're active. Also: chasing perfect macros at the expense of total calories. Calorie intake is the dominant factor for weight change.
How the macro calculator works
Start with daily calorie target (use the calorie calculator if you don't have one). Choose a macro split: aggressive cutting (40% protein, 30% carb, 30% fat), maintenance (30/40/30), bulking (25/50/25). Multiply calories by each percentage, divide by calories per gram (4 for protein and carbs, 9 for fat) to get grams. Protein has a hard floor — at least 0.8g/lb of body weight for general health, 1g+/lb for serious lifting.
When to use it
Setting daily protein/carb/fat targets when shifting between cutting, maintenance, and bulking phases. Translating a calorie goal into food-tracking goals on apps like MyFitnessPal. Re-balancing macros after a plateau. Designing a meal plan that hits both calorie and macro targets.
Common mistakes
- Under-eating protein during a cut. Protein needs go up during weight loss, not down. Aim for 1g/lb of goal body weight to preserve muscle mass.
- Treating macros as absolute rules. Hitting calories matters most. Macros are a refinement on top — being 10g over or under on any given day is fine.
- Forgetting fiber and micronutrients. Macro calculators ignore fiber (count under carbs) and don't track vitamins or minerals. A 'macro-perfect' day of protein shakes and white rice is not nutritionally complete.
Frequently asked questions
What's a good macro split for fat loss?
Higher protein (35-40%), moderate carbs (30-35%), moderate fat (25-30%). High protein during a cut preserves muscle mass and improves satiety. Keep fat above 20% — going too low compromises hormones.
How much protein do I need per day?
0.8 grams per pound of body weight is the general health minimum. Active adults: 1.0 g/lb. Lifters and athletes during cuts: 1.0-1.2 g/lb of goal body weight. Older adults: 1.0 g/lb to fight age-related muscle loss.
Are calories or macros more important?
Calories matter most for body weight change. Macros matter for body composition (preserving muscle, optimizing hormones, fueling workouts). Hit your calorie target first; macros are the refinement layer.