🥗 Macro Calculator
Calculate your ideal daily protein, carbohydrate, and fat intake in grams based on your calorie needs and goals.
Your Details
Your Result
| Macro | % of Calories | Calories | Grams |
|---|---|---|---|
| Carbohydrates | – | – | – |
| Protein | – | – | – |
| Fat | – | – | – |
Estimates use the Mifflin-St Jeor equation for TDEE. This is for informational purposes only and not medical advice — consult a doctor or registered dietitian before starting a new diet plan.
How the Macro Calculator Works
This calculator estimates your daily calorie target (TDEE adjusted for your goal), then splits those calories across carbohydrates, protein, and fat based on your chosen macro ratio.
Formula
Goal Calories = TDEE + goal adjustment
Carb grams = (Goal Calories × carb%) / 4
Protein grams = (Goal Calories × protein%) / 4
Fat grams = (Goal Calories × fat%) / 9
This tool provides general estimates for informational purposes only and is not medical advice. Consult a doctor or registered dietitian for personalized guidance.
Frequently Asked Questions
What macro split should I use?
A balanced 40/30/30 split works well for most people. Low-carb or high-protein splits may suit specific goals like fat loss or muscle building, but individual needs vary.
Why do custom percentages need to add up to 100%?
Since all calories in your target must come from carbs, protein, and fat, the three percentages must total 100% or the calorie math won't add up correctly.
How many calories are in a gram of protein, carbs, and fat?
Protein and carbohydrates each provide about 4 calories per gram, while fat provides about 9 calories per gram.