Macro Calculator
Calculate your daily macronutrient targets for protein, carbs, and fat.
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Daily Macros
165g protein
220g carbs · 73g fat
Macronutrient Calorie Values
| Macro | Calories per gram |
|---|---|
| Protein | 4 cal/g |
| Carbohydrates | 4 cal/g |
| Fat | 9 cal/g |
| Alcohol | 7 cal/g |
Disclaimer: Estimates only, not medical or nutritional advice.
Frequently Asked Questions
How are macros calculated?
Macros (macronutrients) are calculated from your daily calorie target. Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g. Common splits: 40% carbs / 30% protein / 30% fat for balanced; 50/30/20 for endurance; 25/40/35 for keto-leaning.
How much protein should I eat?
A general guideline is 0.8–1g per pound of body weight (1.6–2.2g/kg) for active individuals. Athletes may need up to 1g per lb. This calculator uses your TDEE and goal to set protein.
What macro split should I use?
Balanced (40/30/30) works for most. Higher protein (30/40/30) for muscle gain. Lower carb (25/35/40) for fat loss. Choose based on your goals and preferences.