Macro Calculator
Get your daily protein, carb, and fat targets in grams. This free macro calculator starts from your TDEE, applies the right calorie target for your goal, and splits it into a balanced macro ratio you can use to plan every meal.
Calories decide whether your weight goes up or down, but your macros decide what that weight is made of. Eat in a deficit with too little protein and you lose muscle alongside fat; eat in a surplus with the right protein and carbs and you build muscle with minimal fat gain. Tracking macros - protein, carbohydrates, and fat in grams - is the single most effective way to change your body composition, because it controls both the energy balance and the building blocks your body uses.
Enter your stats, activity level, and goal above to get your personalised macro split. Below the calculator you will find the exact math behind it, how to read your gram targets, the best split for each goal, and how to turn the numbers into actual meals.
Daily Calorie Target
40 / 30 / 30 (higher protein)
Protein per kg bodyweight
2.4 g/kg - supports muscle retention
2.4 g/kg
How it works
1
Enter your stats & goal
Add your body stats, activity level, and whether you want to lose, maintain, or gain.
2
We split your calories
Your calorie target is divided into protein, carbs, and fat using a goal-appropriate ratio.
3
Build meals to hit them
Use your gram targets to portion meals and snacks, or jump into the meal planner.
How macros are calculated
Macro math runs in three steps. First we find your TDEE using the Mifflin-St Jeor equation for BMR multiplied by your activity level. Then we apply a calorie deficit or surplus based on your goal. Finally we divide those calories across protein, carbs, and fat using a goal-appropriate ratio - converting each macro calorie budget into grams using the energy each macro provides per gram.
Energy per gram
Protein = 4 kcal/g | Carbs = 4 kcal/g | Fat = 9 kcal/g
Gram conversion
grams = (calories × macro%) ÷ calories per gram
Worked example: a 2,000-calorie maintenance target split 30/30/40 (protein/fat/carbs) gives 600 kcal protein (600 ÷ 4 = 150 g), 600 kcal fat (600 ÷ 9 ≈ 67 g), and 800 kcal carbs (800 ÷ 4 = 200 g). For weight loss the same person on a 1,500-calorie target with a 40/30/30 split gets 600 kcal protein (150 g), 450 kcal fat (50 g), and 450 kcal carbs (113 g) - more protein, fewer carbs and fat, to protect muscle in the deficit.
Understanding your result
Your result is three daily gram targets - protein, carbs, and fat - that add up to your goal calorie level. The split shifts with your goal:
| Goal | Split (P/F/C) | Why |
|---|---|---|
| Weight loss | 40 / 30 / 30 | High protein preserves muscle, keeps you full. |
| Maintain | 30 / 30 / 40 | Balanced energy for stable weight. |
| Muscle gain | 30 / 25 / 45 | More carbs fuel training and recovery. |
Protein is the macro to prioritise: aim for 1.2-1.6 g per kg of bodyweight day to day, rising to 2.0 g/kg when cutting or building muscle. Carbs and fat are more flexible - fill the remaining calories in whatever ratio keeps your energy up and your meals enjoyable. Hit your protein and total calories consistently and the exact carb/fat balance matters far less than people think.
Frequently Asked Questions
How are macros calculated?
We start from your TDEE (calculated with the Mifflin-St Jeor equation and your activity level), apply a deficit or surplus based on your goal, then split the calories into protein, carbs, and fat. Protein and carbs are 4 calories per gram; fat is 9 calories per gram.
What macro split is best for weight loss?
For weight loss a higher-protein split works best - this calculator uses 40% protein, 30% fat, 30% carbs. The extra protein preserves muscle and keeps you full in a deficit, while still leaving room for carbs and healthy fats. If you train hard you may prefer shifting some protein into carbs, but keep protein at roughly 1.6-2.0 g per kg of bodyweight.
How many calories per gram of protein, carbs, and fat?
Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. (Alcohol is 7 kcal/g but is not a macro we track here.) Those factors are what let us convert a calorie target into gram targets: divide each macro calorie budget by its per-gram value.
How much protein do I need?
Most adults benefit from 1.2-1.6 g of protein per kg of bodyweight, and up to 2.0 g/kg when cutting or building muscle. This calculator aims for that range automatically; use our protein calculator for a precise target.
How do I hit my macro targets every day?
Plan a protein source into each meal first (eggs, chicken, fish, dairy, legumes), add carbs around when you need energy (morning and pre/post-workout), and fill the rest with fats from oils, nuts, and avocado. Logging food in a tracker for the first week calibrates your eyeball portions, and our meal planner can build a day of meals that already fits your macros.
Should I track macros or just calories?
Calories decide whether you lose or gain; macros decide whether that change is mostly fat or mostly muscle. If you just want to move the scale, calories are enough. If you want to preserve muscle while cutting or build it while leaning out, tracking macros - especially protein - gets you there faster and with a better body composition.
Is this macro calculator free?
Yes - completely free with no sign-up. Your inputs are saved in your browser and encoded in the URL so you can bookmark or share your macro split. Nothing is sent to a server.
Related tools & guides
TDEE Calculator
The calorie total your macro split is built from - based on BMR and activity.
BMR Calculator
Your resting calorie burn - the foundation under your TDEE and macros.
Protein Calculator
A precise daily protein target in grams, by bodyweight and goal.
Meal Planner
Build a day of meals that already hits your macro and calorie targets.
How to Calculate Macros
The full walkthrough from TDEE to a personalized protein/carb/fat split.
High-Protein Low-Calorie Meals
Recipes that make hitting a high-protein, deficit-friendly split easy.