Macro Calculator
Calculate your daily protein, carbohydrate and fat targets based on your goals.
Macro Split (approx):
- • Protein: 1.8 g per kg body weight
- • Fat: 25% of calories
- • Carbs: remaining calories
What is Macro Calculator?
A macro calculator breaks down your daily calorie target into grams of protein, carbohydrates, and fat — the three macronutrients.
Balanced macros support muscle building, fat loss, and sustained energy.
How does the Macro Calculator work?
Protein and carbs provide 4 calories per gram; fat provides 9 calories per gram.
The calculator uses your TDEE and goal (cut, maintain, bulk) to set the split.
How to use the Macro Calculator?
- Enter your age, gender, weight, height, and activity level.
- Select your goal (lose, maintain, or gain weight).
- The calculator shows your daily calorie and macro targets.
Example
Try the calculator with your own numbers
- Enter your values in the input fields above.
- Adjust the values to match your situation.
- The result updates instantly as you change the inputs.
Benefits of using the Macro Calculator
- Structure meals around targets.
- Ensure adequate protein for muscle.
- Customize nutrition to your goal.
Who should use the Macro Calculator?
- People tracking their weight, fitness, and daily health numbers.
- Fitness enthusiasts planning workouts, calories, and protein intake.
- Parents monitoring their child's growth and development.
- Anyone preparing for a health check-up or fitness goal.
Tips for getting the most out of the Macro Calculator
- Use your most recent measurements for the most accurate result.
- Re-check periodically as your weight, age, or activity level changes.
- Treat the result as a guideline, not a medical diagnosis — consult a professional for health decisions.
Frequently Asked Questions
How much protein do I need?
For most active people, 1.6-2.2 grams per kg of body weight per day supports muscle growth and recovery.
Are all carbs and fats equal?
No. Prioritize complex carbs and unsaturated fats, but the macro totals are the foundation.
Small daily decisions add up. Use this calculator to track your numbers and make healthier choices with confidence.
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