Macro Calculator
Calculate your daily macronutrients — protein, carbohydrates, and fat — in grams based on your calorie target and dietary goal. Choose from balanced, low-carb, high-protein, or keto splits.
Macro Calculator
fitness calculator
How It Works
Formula
Protein/Carbs (g) = Calories × % ÷ 4 Fat (g) = Calories × % ÷ 9
Examples
2,000 cal balanced split
150g protein, 200g carbs, 67g fat.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking them helps with body composition goals.
How much protein should I eat?
For active people and those building muscle, 1.6-2.2 g of protein per kg of body weight is often recommended. High-protein splits support muscle retention during fat loss.
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