Macro Calculator
Macronutrients
Calculate optimal intake ratio of carbs, protein, and fat
Basic Information
Enter your information to calculate daily macronutrient needs
About Macronutrients
Macronutrients are nutrients the body needs in large amounts, including protein, carbohydrates, and fats. They are the primary sources of energy.
- Protein 4 kcal/g · Carbohydrates 4 kcal/g · Fats 9 kcal/g
About this tool
What is Macro Calculator?
Calculates your daily intake ratio of the three macronutrients: carbs, protein, and fat.
What is it for?
Go beyond total calories and balance your macros to support muscle gain or fat loss.
How to read your result
Split your daily calories across the three macros according to the grams shown.
Classification & Reference
| Plan | Protein | Carbs | Fat |
|---|---|---|---|
| High protein | 35% | 40% | 25% |
| Balanced | 30% | 40% | 30% |
| Higher carb | 30% | 45% | 25% |
Formula
Protein 4 kcal/g · Carbs 4 kcal/g · Fat 9 kcal/ggrams = (calories × ratio) ÷ kcal-per-gramFrequently asked questions
What are macros?
Macronutrients are the three energy-providing nutrients: protein, carbohydrates and fat. Protein and carbs give 4 kcal per gram, fat gives 9 kcal per gram.
What is a good macro split?
A balanced 30/40/30 (protein/carbs/fat) suits most people. Higher protein (around 35%) helps when building muscle or losing fat while preserving lean mass.
How much protein do I need?
For active people and those losing fat, roughly 1.6–2.2 g of protein per kg of body weight per day is a common evidence-based range.
How do I turn percentages into grams?
Multiply your daily calories by each macro's percentage, then divide by its calories per gram (4 for protein and carbs, 9 for fat).
How do I set keto macros?
A ketogenic split is very low carb: roughly 5% of calories from carbs, 20–25% from protein and 70–75% from fat. Enter your daily calories and set that ratio, and the tool converts it into grams. Most people keep net carbs under about 20–50 g a day to stay in ketosis.