Macro Calculator | Protein, Carb & Fat Targets

Protein (4 calories/gram), Carbohydrates (4 calories/gram), and Fats (9 calories/gram). Alcohol is sometimes considered a fourth macro at 7 calories/gram. Together they make up all the caloric content of food.

Common splits: Balanced (50/25/25 Carb/Protein/Fat), High-Protein (40/35/25 for muscle gain), Low-Carb (25/35/40), Keto (<10% carbs, ~70% fat). Use the goal-based presets in this calculator to start with evidence-backed ratios.

For muscle building or maintenance: 0.7-1g per pound of body weight (1.6-2.2g per kg). For general health: 0.36g per pound (0.8g per kg) is the minimum RDA. Active individuals and those in a calorie deficit should target the higher end to preserve muscle mass.

Classic keto targets roughly 70-75% fat, 20-25% protein, and 5-10% carbohydrates — typically under 20-50g net carbs per day. This triggers ketosis. Enter your calorie goal and select the Keto preset in this calculator to get your exact gram targets.

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