Macro Calculator

A macro calculator helps you determine the optimal breakdown of macronutrients — protein, carbohydrates, and fat — based on your daily calorie intake and dietary goals. Macronutrients are the three main categories of nutrients that provide energy to your body.

This calculator supports four popular diet approaches: Balanced (50/25/25), Low Carb (25/40/35), High Protein (35/40/25), and Keto (5/25/70). Each diet type distributes your calories differently among the three macronutrients to support different health and fitness goals.

Understanding your macro targets is essential for effective meal planning. Whether you're trying to build muscle, lose fat, or maintain your current physique, tracking macros gives you more control over your nutrition than counting calories alone.

1. Enter your daily calories — Use your TDEE (Total Daily Energy Expenditure) from a calorie calculator.
2. Select a diet type — Choose from Balanced, Low Carb, High Protein, or Keto.
3. View your macros — See the recommended grams of protein, carbs, and fat per day.
4. Plan your meals — Use these targets to guide your food choices throughout the day.

Macro Calculation:

Protein (g) = (Calories × Protein%) / 4 (protein has 4 calories per gram)

Carbs (g) = (Calories × Carb%) / 4 (carbs have 4 calories per gram)

Fat (g) = (Calories × Fat%) / 9 (fat has 9 calories per gram)

Example: 2000 cal Balanced → 125g protein, 250g carbs, 55.6g fat