Macro Calculator
Protein, carbs & fat grams from your calories
Turn a calorie target into daily grams of protein, carbs and fat. Set your split (or use the balanced default) and get exact gram targets.
How macros work
Protein and carbs have 4 calories per gram; fat has 9. A common balanced split is 30% protein / 40% carbs / 30% fat, but athletes often run higher protein. Make sure your three percentages add up to 100%.
Why protein usually comes first
Protein preserves muscle while losing fat and supports muscle gain, so many people set protein first — often around 0.7–1 gram per pound of body weight — then divide the rest between carbs and fat to taste. Carbs fuel hard training and fat supports hormones, so neither should be cut to zero.
Hitting the targets in practice
You don't need to nail the grams every day — get reasonably close and stay consistent over the week. A food scale and a tracking app make protein especially easy to hit. Adjust the split based on results and how you feel: more carbs if your workouts suffer, a touch more fat if you're always hungry.
Macro Calculator: frequently asked questions
What's a good macro split?
30/40/30 (protein/carbs/fat) is a balanced default; higher protein (e.g. 40/30/30) suits muscle-building or fat loss.
How much protein do I need?
Active people often aim for roughly 0.7–1 gram per pound of body weight; this tool lets you dial it via the percentage.
How much protein do I need to build muscle?
Research generally supports roughly 0.7–1 gram of protein per pound of body weight per day for building or preserving muscle. Going much higher rarely helps; spreading it across meals is more useful than the exact total.