Macro Calculator
Enter your daily calorie target, pick a goal, and get your protein, carb and fat grams — the three numbers behind every meal plan.
Protein and carbs = 4 kcal per gram, fat = 9 kcal per gram. The percentages always sum to 100% of your calories.
How the math works
Calories decide whether your weight moves; macros decide what that change is made of and how you feel along the way. Protein preserves muscle and keeps you full — it's the one macro worth prioritizing at every goal. Carbs fuel hard training. Fat supports hormones and should never drop below about 20% of calories for long stretches.
Choosing a split
If you're unsure, start balanced (30/40/30) and stay there for a month — most people never need anything fancier. Choose high-protein if you're dieting hard or lifting heavy; low-carb only if you genuinely feel and perform better on it, since adherence beats theory. Strength athletes with heavy training weeks do better on the high-carb split than they expect.
FAQ
- How do I turn grams into food?
- Example: 150 g protein ≈ 600 g raw chicken breast spread over the day, or a mix of eggs, dairy, fish and legumes. Tracking apps do the arithmetic once you know your targets.
- What about fiber?
- Fiber is a carb but isn't counted in macro targets — aim for 25–38 g per day regardless of split.
- Should macros change on rest days?
- You can, but consistency is easier. Most people do better eating the same macros daily and letting weekly totals average out.
This tool provides general information only and is not medical advice. Consult a qualified healthcare professional or registered dietitian for personal dietary guidance.