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Macro Calculator

Calculate daily protein, carbohydrate, and fat targets for your fitness goal.

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Macro Calculator

Protein, carbs & fat targets

kcal
kg
Complete Guide

Overview

Macronutrients — protein, carbohydrates, and fat — are the three major nutrient categories that provide energy. Getting the right ratio for your goal is as important as total calorie intake. Protein builds muscle and promotes satiety; carbohydrates fuel workouts; fat supports hormones and vitamin absorption.

How to Use

1

Enter your daily calorie target (use our Calorie Calculator).

2

Select your primary goal.

3

Enter body weight for a per-kg protein reference.

4

Click Calculate for your daily macro targets.

Formula & Calculation

Protein calories = Total kcal × Protein ratio ÷ 4 kcal/g
Carb calories = Total kcal × Carb ratio ÷ 4 kcal/g
Fat calories = Total kcal × Fat ratio ÷ 9 kcal/g

Example

2000 kcal, Weight Loss → Protein: 200g, Carbs: 150g, Fat: 67g

Benefits of Using This Calculator

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Muscle Preservation

High protein prevents muscle loss during weight loss.

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Energy Optimization

Right carb ratio fuels workouts effectively.

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Hormone Health

Adequate fat supports testosterone and estrogen.

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Precise Nutrition

Move beyond just counting calories.

Pro Tips

  • Protein: aim for 1.6–2.2g per kg of body weight for muscle building.
  • Spread protein evenly across 3–5 meals.
  • Adjust carbs up/down based on workout intensity.
In-Depth Guide

Macro Calculator: Find Your Daily Protein, Carbs, and Fat Targets

Counting calories gets you started. But knowing how to split those calories between protein, carbohydrates, and fat determines what you lose or gain — fat, muscle, or both. Macronutrient ratios are just as important as total calorie intake.

What Are Macros?

  • Protein: 4 kcal/g — builds and repairs muscle, most satiating macro
  • Carbohydrates: 4 kcal/g — primary energy source, fuels brain and high-intensity exercise
  • Fat: 9 kcal/g — essential for hormones, brain function, and fat-soluble vitamin absorption

The Formula

Protein (g) = Calories × Protein% ÷ 4
Carbs (g) = Calories × Carb% ÷ 4
Fat (g) = Calories × Fat% ÷ 9

Goal-Based Ratios

GoalProteinCarbsFat
Weight Loss40%30%30%
Maintenance30%40%30%
Muscle Gain30%45%25%

Worked Example

2000 kcal/day, Weight Loss goal (40/30/30):

Protein: 2000 × 0.40 ÷ 4 = 200g | Carbs: 150g | Fat: 67g

Get your personalised split with our Macro Calculator.

Why Macros Matter Beyond Calories

  • Protein preserves muscle during weight loss. Low-protein diets cause lean mass loss alongside fat.
  • Carbs fuel performance. Cut carbs too low and high-intensity training suffers.
  • Fat supports hormones. Fat below 20% of calories can suppress sex hormone production.
  • Satiety varies by macro. Protein keeps you full longest, affecting adherence significantly.

Practical Tips

Hit protein first. Protein is the hardest macro to meet — plan meals around high-protein foods.

Spread protein across 4–5 meals. 30–40g per meal maximises muscle protein synthesis better than eating most of it at once.

Adjust carbs for training. Higher carbs on training days, slightly lower on rest days, is a simple and effective approach.

Final Thoughts

Macros give your calories a purpose. The same number of calories in different proportions produces different outcomes for body composition.

Calculate your personalised macro split with our free Macro Calculator.