Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your calorie goal and fitness objective. Get a complete macro breakdown for cutting, bulking, or maintenance.
Part of our Health Calculators collection.
Macro Calculator
Free online calculator
Use the Calorie Calculator to find your TDEE first
Used to verify protein is adequate (0.7–1g per lb)
Results update automatically as you type
How to Use This Calculator
- 1
Enter your daily calorie target (use the Calorie / TDEE Calculator first if you don't know it).
- 2
Select the diet style that matches your approach.
- 3
Enter your body weight so the calculator can flag if protein is adequate.
- 4
Get your exact daily gram targets for protein, carbs, and fat.
How Macros Are Calculated
Macros are distributed as percentages of total calories: Protein: 4 calories per gram Carbohydrates: 4 calories per gram Fat: 9 calories per gram Example (Balanced, 2,200 cal): Protein = 2,200 × 0.30 / 4 = 165g Carbs = 2,200 × 0.40 / 4 = 220g Fat = 2,200 × 0.30 / 9 = 73g
Example Calculation
Example: 2,200 calories, high protein diet, 175 lbs
Inputs
Result
Protein: 220g | Carbs: 165g | Fat: 73g
High protein split (40P/30C/30F): 2,200 × 0.40 / 4 = 220g protein; × 0.30 / 4 = 165g carbs; × 0.30 / 9 = 73g fat.