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🥗 Macro Calculator
Get personalized daily protein, carb, and fat targets for cutting, bulking, or maintaining.
Not sure? Try our TDEE Calculator.
Daily Calorie Target
2,400 cal
Protein (30%)
180g
720 cal • 4 cal/g
Carbs (40%)
240g
960 cal • 4 cal/g
Fat (30%)
80g
720 cal • 9 cal/g
🥗 How to use this
- Protein preserves muscle and keeps you full. Aim for 0.7–1.0 g per lb body weight.
- Carbs fuel workouts. Prioritize fruits, vegetables, and whole grains.
- Fat supports hormones. Prioritize nuts, olive oil, avocado, fatty fish.
How This Tool Works
A macronutrient calculator divides your daily calorie target into the three macronutrients: protein, carbohydrates, and fat. Each macro serves a different purpose: protein builds and repairs muscle, carbs are your primary energy source, and fat supports hormones, brain function, and nutrient absorption. The right split depends on your goal (fat loss, muscle gain, or maintenance), activity level, and personal preferences. This calculator uses evidence-based defaults while allowing you to customize the ratios to match any diet approach.
💡 Tips & Best Practices
- 1For muscle building, aim for 0.7–1g of protein per pound of body weight per day.
- 2Fat should never go below 20% of total calories — it is essential for hormonal health.
- 3Carbs are not the enemy — they fuel workouts and brain function. Adjust quantity, not elimination.
- 4Track macros for 2–3 weeks to build intuition, then you can often estimate portions by eye.
Frequently Asked Questions
What is the best macro ratio?
There is no single "best" ratio — it depends on your goal. Common starting points: Fat loss: 40% protein / 30% carbs / 30% fat. Muscle gain: 30% protein / 45% carbs / 25% fat. Maintenance: 30% protein / 40% carbs / 30% fat. Adjust based on how you feel and perform.
How many grams are in each macro?
Protein and carbs have 4 calories per gram. Fat has 9 calories per gram. So if your target is 2,000 calories at 30/40/30, that is 150g protein, 200g carbs, and 67g fat.
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