Macro calculator
Calculate your daily protein, carbohydrate, and fat targets based on your weight and fitness goal.
How macros are calculated
Macronutrients (macros) are the three main categories of nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). This calculator distributes your daily calorie target across all three based on standard evidence-based ratios.
Protein: 2 g per kg of body weight (higher end of evidence-based range, suitable for active individuals and those preserving muscle during fat loss).
Fat: 25% of total calories.
Carbohydrates: Remainder of calories after protein and fat are allocated.
Protein calories = weight × 2 × 4. Fat calories = total × 0.25. Carb calories = total − protein cal − fat cal. Carb grams = carb calories ÷ 4. These ratios suit general health and body composition goals. Athletes may need higher protein (2.2–3 g/kg); low-carb dieters shift fat higher and carbs lower; endurance athletes may need more carbs.