Calculate your daily protein, carb, and fat macro targets from your calorie goal
Choose goal-based presets for fat loss or muscle gain, or build a fully...
Grams = (Calorie Target × Macro %) ÷ Calories per Gram
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: Maintenance (30/40/30 Protein/Carb/Fat), Weight Loss (40/30/30, higher protein to preserve muscle), Weight Gain (30/50/20, more carbs to fuel training), Low-Carb (35/25/40). Use the goal-based presets in this calculator to start with evidence-backed ratios, or choose Custom to set your own percentages.
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.
The built-in Low-Carb preset reduces carbs to about 25% of calories, which is a moderate carb reduction — not the same as classic ketogenic dieting, which typically targets under 10% carbs (roughly 20-50g net carbs/day) and around 70-75% fat. If you are following true keto, select Custom and enter your own protein/carb/fat percentages to match your plan.
Start from your daily calorie target (your TDEE minus a deficit of roughly 300-500 calories), then apply a higher-protein split such as 40% carbs / 30% protein / 30% fat to preserve muscle while losing fat. Enter your calorie goal and pick the weight-loss preset above to get exact gram targets for protein, carbs, and fat.
Yes. In guest mode you can export your calculations to JSON. Signing in adds PDF and CSV export. Click the export button to download your results — useful for record-keeping, sharing, or importing into other tools.
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Yes. The Macro Calculator is free to use with no sign-up required. A free account adds more calculation history, multiple workspaces, and access to your saved data from any device.
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Macro Calculator
Calculate macronutrient ratios for your fitness goals.