Macro Calculator
Split your calorie target into protein, carbohydrate, and fat grams for your goal and training style.
Your details
Activity & goal
This calculator runs entirely on your device. Nothing you enter is uploaded, stored, or sold. How this works
Daily calories
2,234 kcal
168g protein · 223g carbs · 74g fat
Includes your inputs, the full breakdown, and every row of the table.
Protein
168 g
670 kcal · 30%
Carbohydrate
223 g
893 kcal · 40%
Fat
74 g
670 kcal · 30%
Protein per unit body weight
0.91 g/lb
| Macro | Daily grams | Per meal | Calories |
|---|---|---|---|
| Protein | 168 g | 42 g | 670 |
| Carbs | 223 g | 56 g | 893 |
| Fat | 74 g | 19 g | 670 |
What this means
- Protein at 2.00 g/kg sits in the evidence-supported range of 1.6-2.2 g/kg for training individuals.
- Protein and carbohydrate provide 4 calories per gram; fat provides 9. Fat should generally stay above roughly 0.5 g/kg of body weight to support hormone production.
How the macro calculation works
Macros divide your calorie budget among protein, carbohydrate, and fat. Total calories determine whether you gain or lose; the split determines what you gain or lose and how you feel doing it. Protein is the macro worth being deliberate about — it preserves lean mass in a deficit and is the most satiating per calorie.
Carbohydrate and fat are largely interchangeable for body composition once protein and calories are set. Choose the ratio you can adhere to and that fuels your training. Endurance athletes generally do better with more carbohydrate; people who prefer fewer, larger meals often do better with more fat.
Frequently asked questions
How much protein do I actually need?
For active people, 1.6-2.2 grams per kilogram of body weight per day covers essentially all the benefit demonstrated in the literature. More is not harmful in healthy kidneys, but it does not add much either.
Do macros matter more than calories?
No. Calories decide the direction of weight change. Macros decide the composition of that change and how sustainable the diet feels.
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Disclaimer. This calculator is provided for general information and educational purposes only and does not constitute financial, tax, legal, medical, or engineering advice. Results are estimates based on the inputs you provide and the assumptions described above. Confirm any figure with a qualified professional before acting on it.