Macro Calculator
Find your daily protein, carb, and fat targets in grams from your calorie goal.
Macronutrient Calculator
Your Daily Targets
How Macros Are Calculated
This calculator splits your total daily calorie target into protein, carbohydrate, and fat grams based on a percentage split. Protein and carbs each provide about 4 calories per gram, while fat provides about 9 calories per gram, this calculator uses those standard conversion factors.
Don't know your calorie target yet? Use our Calorie Calculator first to estimate your maintenance, deficit, or surplus calories.
Frequently Asked Questions
What macro split should I choose?
It depends on your goals and preferences, a balanced 40/30/30 split works well for most people, while higher protein splits can help with muscle retention during a calorie deficit. There's no single right answer.
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.
Can I set my own custom percentages?
Yes, select 'Custom percentages' from the dropdown and enter your own protein, carb, and fat percentages (they should add up to 100%).