Macro Calculator
Get your daily protein, carbs and fat in grams, built on your calorie target.
Free. No sign-up. Takes 20 seconds.
Short answer
Set protein first, then split the rest of your calories between carbs and fat however you like to eat. If you're losing fat or lifting, aim for about 1.6–2.2 g of protein per kg of body weight (0.7–1 g per lb). This calculator uses 1.8 g/kg.
How we set your macros
- Calories. Your daily target from your TDEE and goal.
- Protein. 1.8 g per kg of body weight. Protein has 4 calories per gram.
- Fat. A share of your calories set by the style you choose. Fat has 9 calories per gram.
- Carbs. Whatever calories are left. Carbs have 4 calories per gram.
Prefer your own split? Choose Custom on the results screen and set each macro with a slider or by typing a percentage.
| Style | Fat | Good for |
|---|---|---|
| Balanced | 30% of calories | Most people; easiest to follow |
| Lower carb | 40% of calories | People who feel fuller on more fat |
| Higher carb | 20% of calories | Lots of training, endurance sports |
Example
A 30-year-old man who is 5 ft 10 in and 180 lb, exercising 3–5 days a week, wants to lose 1 lb a week. His target is about 2,263 calories and his protein is 147 g.
| Style | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 147 g | 249 g | 75 g |
| Lower carb | 147 g | 193 g | 101 g |
| Higher carb | 147 g | 306 g | 50 g |
Protein stays the same in every style. Only the carb and fat split changes, and calories stay on target.
Why protein comes first
Protein protects muscle while you lose fat and helps you build it when you lift. A large analysis of 49 studies found that extra protein improved muscle gains from strength training, with the benefit leveling off at around 1.6 g per kg a day on average. We use 1.8 g/kg to leave some room for people who need more.
Guardrails
- For the general population, US guidelines suggest 10–35% of calories from protein, 20–35% from fat and 45–65% from carbs. The Lower carb style goes above that fat range, a common choice for people who prefer it.
- Don't go very low on fat for long. Your body needs it for hormones and to absorb vitamins A, D, E and K.
- If you have kidney disease, diabetes or a heart condition, check your protein and fat targets with your doctor first.
More calculators
Not medical advice. These numbers are estimates for healthy adults aged 18–80, based on published equations. They aren't reviewed by a doctor or registered dietitian. Talk to one before making big changes to how you eat, especially if you're pregnant or breastfeeding, under 18, have a history of disordered eating, have a medical condition, or take medication that affects appetite or weight. Medical disclaimer
Sources
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, 2018.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Chapter 11: Macronutrients and Healthful Diets. National Academies Press, 2005.
You're a 30-year-old man, 5 ft 10 in and 180 lb, moderately active.
You burn about
2,763
calories a day
Likely range 2,490–3,040 · 19,341 a week
This already counts your workouts, so don't add your watch's exercise calories on top.
for a more accurate number.
Your goal
How fast, per week
to lose about 1 lb a week
Daily macros
Protein is set from your body weight. The style changes how the rest splits between carbs and fat.
Free meal planMeal plans
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Your body
BMI can't tell muscle from fat. If you lift, your waist size says more.
All calorie targets
Calories by activity level
Ideal weight formulas
For lifters: your muscle potential
BMR and formula
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Food scaleThe fastest way to stop under-counting food.View Bathroom scaleWeigh in weekly to check your number is right.View Body fat calipersKnow your body fat % for a sharper estimate.ViewEstimates for healthy adults, typically within 10–15%. Track your weight for 2–3 weeks and adjust by 100–200 calories if needed. Recalculate every 10–20 lb (5–10 kg). Not medical advice.
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