Macro calculator
Turn a calorie target into protein, carb and fat grams — with protein anchored to your bodyweight, the way the research recommends (not an arbitrary percentage).
How the split is built
- Protein first, set by bodyweight × your goal factor (1.6 g/kg maintain · 2.0 cutting · 1.8 building). This is the macro that protects muscle and keeps you full.
- Fat at ~25% of calories — enough for hormones and satiety.
- Carbs fill the rest. They fuel training but are the most flexible macro, so they flex with your calorie total.
Protein and carbs are 4 cal/g; fat is 9 cal/g. Hit protein consistently; let carbs and fat flex to taste within your calories.
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Frequently Asked Questions
How does the macro calculator work?
It anchors protein to your bodyweight (the evidence-based approach), sets fat at about 25% of your calories for hormone health, and fills the remaining calories with carbs. Protein and carbs are 4 calories per gram; fat is 9.
How much protein should each macro be?
Protein is set by bodyweight and goal — roughly 1.6 g/kg to maintain, ~2.0 g/kg when losing fat (to protect muscle in a deficit), ~1.8 g/kg to build. Fat ~25% of calories. Carbs are whatever calories remain — they fuel training but are the most flexible macro.
Where do I get my calorie number?
Use our TDEE calculator for maintenance calories, then subtract ~500 to lose fat or add ~300 to build muscle, and enter that here.
Do I have to hit macros exactly?
No. Protein is the one worth being consistent about — hit it most days. Carbs and fat can flex within your calorie total based on preference, training and how you feel.
Is this keto / low-carb?
This calculator uses a balanced split. For low-carb or keto you would raise fat and cut carbs while keeping protein anchored to bodyweight — the protein number does not change much; the carb/fat balance does.
General educational information, not medical or personalized dietary advice.