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Macro Calculator

Protein, carbs and fat in grams for your calorie target.

Calculators Reviews Free · no sign-up

Every diet style at your calories

The same energy, divided four different ways.

StyleProteinCarbsFat

Daily calorie target

—

Daily macros

Protein—
Carbohydrate—
Fat—

Per meal

Protein—
Carbohydrate—
Fat—

—

Protein per kilogram of body weight

Maintenance is estimated with the Mifflin-St Jeor equation and an activity multiplier, so it carries a realistic error of ten to fifteen percent. Eat at the target for two or three weeks and adjust from what the scale does. Not medical advice.

Quick Tool Overview

The Macro Calculator splits your daily calorie target into grams of protein, carbohydrate and fat. It estimates maintenance from your details, applies your goal, then divides the result using the diet style you pick — balanced, low carb, high carb, keto or a custom ratio.

What it does
Turns a calorie target into daily macronutrient grams
You give it
Age, sex, height, weight, activity, goal and diet style
You get back
Grams of protein, carbs and fat per day and per meal
Best for
Flexible dieting, meal prep and body composition goals
Calculators Free, unlimited use No sign-up Runs in your browser

About the Macro Calculator

Work out how many grams of protein, carbohydrate and fat to eat each day. The calculator estimates your maintenance calories first, applies your goal, then divides the result across the three macronutrients using the diet style you pick.

Macros matter because calories alone do not tell you what the weight you lose or gain is made of. Protein is the lever that protects muscle in a deficit and supports building it in a surplus, which is why every preset here anchors protein first and lets carbohydrate and fat share what is left. Balanced, low-carb, high-carb and ketogenic splits are offered side by side, plus a custom mode, because the best ratio is mostly the one you can keep to.

Key features of the Macro Calculator

Protein anchored first

Every preset sets protein from body weight before dividing what is left, because protein is the macro that protects muscle in a deficit.

Five diet styles

Balanced, low carb, high carb and ketogenic presets, plus a custom mode where you set the ratio yourself.

Per-meal breakdown

Daily grams divided by however many meals you actually eat, which is the number you can plan against.

Calories derived, not guessed

Maintenance is estimated with Mifflin-St Jeor and an activity factor rather than assuming a generic 2,000.

Runs in your browser

Nothing you enter about your body leaves your device.

How to use the Macro Calculator

  1. 1

    Enter your details

    Age, sex, height, weight and activity level, in metric or imperial units.

  2. 2

    Pick a goal

    Maintain, cut or bulk. Your calorie target is adjusted from maintenance rather than from a generic number.

  3. 3

    Choose a diet style

    Balanced, low carb, high carb, keto or a custom ratio you set yourself.

  4. 4

    Read the grams

    Daily grams for each macro, plus a per-meal breakdown for the number of meals you eat.

Frequently asked questions

Macronutrients are the three components of food that carry energy: protein and carbohydrate at about four calories per gram, and fat at about nine. Counting them shapes what your weight change is made of, not just how large it is.

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