Macro Calculator
Calculate your ideal daily macronutrient split — protein, carbs, and fat — based on your calorie target and fitness goal.
About Macro Calculator
Macronutrients — protein, carbohydrates, and fat — are the three main sources of calories in your diet. Getting the right balance helps you reach your fitness and health goals more effectively. This calculator adjusts your macro split based on your goal (weight loss, maintenance, muscle gain, or keto) and your protein preference, then provides exact gram targets for each nutrient.
Goal-Based Splits
Different goals need different ratios: higher protein for muscle gain, higher fat for keto, higher carbs for maintenance energy.
Protein Per Body Weight
Protein needs scale with body weight. Muscle gain recommends 1.6-2.2 g/kg, while maintenance targets 1.2-1.6 g/kg.
Calorie Sources
See calories from each macronutrient: 4 cal/g for protein and carbs, 9 cal/g for fat.
Keto Option
Keto mode uses 70% fat, 25% protein, and only 5% carbs — keeping you in ketosis while meeting your calorie target.