Macro Calculator
Calories decide whether you lose or gain weight — but macros decide what that weight is made of. This calculator converts your daily calorie target into grams of protein, carbohydrates, and fat using proven diet presets, or your own custom split.
Protein and carbs = 4 kcal/g · Fat = 9 kcal/g. Percentages refer to share of total calories.
How to use this macro calculator
- Enter your daily calorie target (from our TDEE calculator if you don’t have one).
- Choose a diet preset that matches your approach.
- Hit your protein number daily — it’s the macro that matters most — and let carbs and fat fall where they fit your meals.
The math
Carb grams = calories × carb% ÷ 4
Fat grams = calories × fat% ÷ 9
Protein and carbohydrate each provide 4 calories per gram; fat provides 9. That’s why a “high fat” diet still means far fewer fat grams than the percentage suggests.
Which preset should you pick?
- Balanced: the best default for most people, easy to sustain.
- High protein: ideal while cutting — protects muscle in a deficit.
- Low carb / keto: useful if you feel better with fewer carbs; not inherently superior for fat loss.
Frequently asked questions
What are macros?
Macros (macronutrients) are protein, carbohydrates, and fat — the three nutrients that supply essentially all of your food calories.
How much protein do I really need?
For active adults, 1.6–2.2 grams per kilogram of body weight per day covers most goals. Higher intakes help most during fat loss.
Do I need to hit my fat macro exactly?
Fat is the most flexible macro. Treat protein as a target, calories as a ceiling (when cutting), and let carbs and fat fill the rest.
Is keto better for fat loss?
No — controlled trials show fat loss comes down to sustained calorie deficit. Keto works for people who find it easier to stick with, not because of metabolic magic.
Should my macros change on rest days?
Optional. Some people eat slightly fewer carbs on rest days, but keeping macros constant is simpler and works fine for most.