Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your calorie needs and fitness goal. Choose from preset macro splits or set custom percentages.
This calculator provides general estimates for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
How It Works
Macronutrients — protein, carbohydrates, and fat — are the three major energy-providing nutrients. Understanding your daily macro targets helps you structure your diet to support your specific fitness goal, whether that is fat loss, muscle gain, or maintenance.
Caloric values per gram:
- Protein: 4 calories/gram
- Carbohydrates: 4 calories/gram
- Fat: 9 calories/gram
To convert a macro split into grams:
Protein (g) = (calories × protein%) / 4
Carbs (g) = (calories × carbs%) / 4
Fat (g) = (calories × fat%) / 9
Common macro split presets:
Balanced (40/30/30 — Carbs/Protein/Fat): A general-purpose split suitable for maintenance and light activity. Moderate carbs fuel daily energy, protein supports tissue repair, and fat covers hormonal and cellular functions.
High Protein (40/20/40 — Protein/Carbs/Fat): Emphasises protein for muscle building or preservation during a calorie deficit. Higher fat and lower carbs compared to balanced.
Keto (5/25/70 — Carbs/Protein/Fat): Very low carb forces the body into ketosis — using fat as primary fuel. Popular for fat loss and blood sugar management. Requires strict carb restriction (typically under 25–50g/day).
For fat loss, reduce total calories by 300–500 below TDEE while keeping protein high (1.6–2.2 g/kg of body weight) to preserve muscle. For muscle gain, aim for a 200–400 calorie surplus with ample protein.
Frequently Asked Questions
What is the best macro split for fat loss?
There is no universally optimal split, but higher protein (35–40% of calories) consistently helps preserve muscle during a calorie deficit. The remaining calories can come from carbs or fat based on personal preference. Lower-carb approaches may reduce appetite for some people, making adherence easier.
What is the best macro split for muscle gain?
Prioritise protein at 1.6–2.2 g/kg of body weight per day. Beyond that, the carb/fat ratio matters less than total calories and protein. A common approach is 30–35% protein, 40–50% carbs (to fuel training), and 20–25% fat.
How do I count macros?
Track food using a nutrition app or food scale. Read nutrition labels for packaged foods. For whole foods, use a database. Consistency matters more than precision — being within 10–15% of your targets is generally sufficient for progress.
Do I need to hit my macros exactly every day?
No. Aim to hit your protein target daily (most critical), and let carbs and fat flex within your calorie budget. Weekly averages matter more than daily precision. Rest days can have slightly lower carbs and higher fat without significant impact on results.