Macro Calculator (Macronutrients)
This macro calculator splits your daily calories into protein, carbohydrates and fat based on your goal. Choose an evidence-based split, a preset like keto or high-protein, or set your own percentages, and get grams per day and per meal.
Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. For optimal health and muscle retention, set protein first (1.6 to 2.2 g/kg), allocate fat at 20 to 35% of calories, and fill the remainder with carbohydrates.
Daily Macronutrient Targets
Evidence-Based (Recommended)Macronutrients break down your calorie target into protein for muscle repair, carbohydrates for cognitive and physical energy, and fat for hormone production.
Protein
126 g (504 kcal)
25% of calories
Carbohydrates
248 g (992 kcal)
50% of calories
Fat
56 g (504 kcal)
25% of calories
Per-Meal Distribution Options
| Schedule | Protein | Carbs | Fat |
|---|---|---|---|
| 3 Meals / Day | 42 g | 82.7 g | 18.7 g |
| 4 Meals / Day | 31.5 g | 62 g | 14 g |
| 5 Meals / Day | 25.2 g | 49.6 g | 11.2 g |
Spread protein evenly across meals (25 to 40g per meal) to maximize muscle protein synthesis.
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Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
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How to use Macro Calculator
- 1Enter your personal stats or provide your custom daily calorie target.
- 2Select your primary fitness goal and choose an evidence-based or preset split (balanced, high-protein, low-carb, keto, endurance).
- 3View your daily grams and per-meal breakdowns for protein, carbohydrates, and dietary fat.
How macronutrients function
Protein provides the essential amino acids required for repairing muscle fibers, synthesizing enzymes, and preserving lean tissue during a diet. Dietary fats are indispensable for hormonal production, vitamin absorption (A, D, E, K), and cellular membrane integrity.
Carbohydrates are your muscles' and nervous system's preferred glycogen fuel source for high-intensity resistance training and endurance cardio.
Frequently Asked Questions
What is a good macro ratio for weight loss?
A popular, evidence-backed starting split is 35% protein, 35% carbohydrates, and 30% fat, keeping protein elevated to safeguard lean muscle tissue in a caloric deficit.
Do macros matter if I hit my calories?
Calories control whether you gain, maintain, or lose total mass; macronutrients dictate whether that weight change comes from fat or muscle.
What are keto macros?
A ketogenic split typically allocates 70 to 75% of calories to healthy fats, 20 to 25% to protein, and caps carbohydrates at 5 to 10% (often 20 to 50 grams total per day).
How do I track macros?
Weigh food raw or cooked consistently using a digital kitchen scale and log entries in an app such as Cronometer or MyFitnessPal.
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Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water