Macro Calculator
What is a macro calculator?
A macro calculator estimates how many grams of protein, carbohydrates, and fat you may need each day based on your calorie target and nutrition goal.
What are macros?
Macros, or macronutrients, are the three main nutrients your body needs in large amounts:
- Protein
- Carbohydrates
- Fat
How does this macro calculator work?
This calculator takes your daily calorie target and splits it into protein, carbs, and fat based on the goal you choose.
Which macro split is best?
That depends on your goal:
- Balanced is good for general health and maintenance
- Low Carb is useful for lower carbohydrate intake
- High Protein is often used for muscle support and body recomposition
How many calories are in each macro?
- Protein = 4 calories per gram
- Carbohydrates = 4 calories per gram
- Fat = 9 calories per gram
Important note
This calculator gives an estimate, not a strict diet plan. Actual macro needs can vary based on training, body composition, and health goals.
Related Tools
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Protein Calculator
Calorie Calculator
BMR Calculator