Macro Calculator

    Calculate your daily macronutrient needs

    Macro Calculator

    Calculate your daily macronutrient needs

    How it works

    Macronutrients — protein, carbohydrates, and fats — are the three nutrients that supply calories. Protein and carbs provide 4 kcal per gram and fat provides 9 kcal per gram. How you split your daily calories between them shapes body composition and performance.

    Enter your daily calories (your TDEE is a good starting point) and pick a goal. The calculator adjusts calories for your goal — a deficit for fat loss, a surplus for muscle gain — then distributes them: higher protein when cutting to preserve muscle, more carbs when building to fuel training.

    Protein is the macro to anchor first; a common target is 1.6–2.2 g per kg of bodyweight. Fats and carbs fill the remaining calories according to preference and training demands.

    Formula

    • Target calories = your calories − 500 (lose fat), ± 0 (maintain) or + 300 (build muscle)
    • Share of calories from protein / fat / carbs: 35 / 25 / 40 % (lose fat), 25 / 30 / 45 % (maintain), 30 / 25 / 45 % (build muscle)
    • Grams = calories from the macro ÷ 4 for protein and carbs, ÷ 9 for fat

    Related reading

    • Macronutrients – Protein, carbs, and fat — the three nutrients that supply calories.
    • Protein – The macronutrient that builds and repairs muscle tissue.
    • Carbohydrates – The body's primary fuel source for training and daily activity.
    • Dietary Fat – An essential macronutrient for hormones and nutrient absorption.
    • Flexible Dieting (IIFYM) – Hitting macro targets without banning specific foods.
    • Cutting – A fat-loss phase run in a caloric deficit while preserving muscle.
    • Bulking – A muscle-building phase run in a caloric surplus.

    Frequently Asked Questions

    How should I distribute my macros?

    It depends on your goal. For fat loss, higher protein (around 35%) preserves muscle; for muscle building, moderate protein (around 30%) with more carbs fuels workouts; for maintenance, a balanced split works well.

    What calorie number should I enter?

    Use your TDEE (maintenance calories). The calculator applies the deficit or surplus for your chosen goal automatically.

    Results are estimates for general education, not medical advice. Talk to a doctor or registered dietitian before changing your diet or training, especially if you have a health condition.

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