Macro Calculator
Calculate your daily macronutrient targets
Quick Facts
- •Protein: 4 kcal per gram
- •Carbs: 4 kcal per gram
- •Fat: 9 kcal per gram
What Are Macronutrients?
Macronutrients are the three main nutrients your body needs in large amounts: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). The ratio of these macros affects body composition, energy levels, and performance.
Choosing Your Macro Split
A balanced split (30/40/30 protein/carbs/fat) works for most people. Low-carb (35/25/40) can help with fat loss and blood sugar control. High protein (40/35/25) supports muscle building and recovery. The best split depends on your goals and how your body responds.
Understanding the macro calculator
Macros split your daily calories into protein, carbohydrate and fat. The split matters less than hitting your calorie target, but protein has a floor worth respecting because it protects muscle while you lose weight and supports recovery while you gain. Protein and carbohydrate each supply 4 calories per gram, fat supplies 9, so once you fix protein and fat the carbohydrate number is whatever is left over.
Worked examples
Macros for a 2,000 calorie cut at 170 lb
- 1Set protein at 1 g per pound of body weight: 170 g, which is 170 × 4 = 680 calories.
- 2Set fat at 25 percent of total calories: 2,000 × 0.25 = 500 calories, or 500 ÷ 9 = 56 g.
- 3Subtract both from the total: 2,000 - 680 - 500 = 820 calories left for carbohydrate.
- 4Divide by 4: 820 ÷ 4 = 205 g of carbohydrate.
170 g protein, 56 g fat and 205 g carbohydrate, which is 34 percent, 25 percent and 41 percent of calories.
Converting a 40/30/30 split into grams at 2,400 calories
- 1Carbohydrate 40 percent: 2,400 × 0.40 = 960 calories, then 960 ÷ 4 = 240 g.
- 2Protein 30 percent: 2,400 × 0.30 = 720 calories, then 720 ÷ 4 = 180 g.
- 3Fat 30 percent: 2,400 × 0.30 = 720 calories, then 720 ÷ 9 = 80 g.
240 g carbohydrate, 180 g protein and 80 g fat.
Calories per gram and typical daily ranges
| Macro | Calories per gram | Cutting | Maintenance | Bulking |
|---|---|---|---|---|
| Protein | 4 | 0.9 to 1.1 g/lb | 0.7 to 1.0 g/lb | 0.7 to 1.0 g/lb |
| Fat | 9 | 20 to 25% of calories | 25 to 30% | 25 to 30% |
| Carbohydrate | 4 | Remainder | Remainder | Remainder |
| Alcohol | 7 | Counts toward calories | Counts | Counts |
Body weight figures use total weight. Very high body fat percentages are better served by using goal weight instead.
Common splits and what they suit
| Split (C/P/F) | Best for | Notes |
|---|---|---|
| 40/30/30 | General fitness | Balanced and easy to hit with normal food |
| 50/25/25 | Endurance training | More carbohydrate for long sessions |
| 30/40/30 | Fat loss with lifting | Higher protein preserves muscle in a deficit |
| 20/30/50 | Low carbohydrate | Fat heavy, suits people who prefer fewer starches |
| 5/25/70 | Ketogenic | Carbohydrate usually capped near 30 g per day |
Practical tips
- •Weigh food raw where you can. Cooked weights vary a lot with moisture loss.
- •Hit protein first each day. Carbohydrate and fat are easier to adjust in the evening.
- •Fibre is counted inside carbohydrate on most labels outside the United States, so net carbohydrate targets differ by country.
- •Round to the nearest 5 g. Precision beyond that is inside the error bar of food labels.
Frequently asked questions
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This calculator is for educational and reference purposes only. Always verify critical calculations independently.