Macro Calculator
Calculate your ideal protein, carb, and fat split based on your calorie goal.
Understanding Macronutrients and Why the Split Matters
Macronutrients — protein, carbohydrates, and fat — are the three sources of dietary calories. How you split calories between them affects body composition even at the same total intake.
This calculator uses your daily calorie target and goal to return gram targets, using 4 kcal/g for protein and carbs and 9 kcal/g for fat.
Why Protein Gets Priority
Protein is weighted more heavily during a cut because it helps preserve lean muscle mass in a deficit. It also has the highest thermic effect of the three macros.
The ISSN recommends 1.4 to 2.0 grams of protein per kilogram of bodyweight for most exercising individuals.1 If you enter your bodyweight above, protein is calculated directly from that formula so it matches the Protein Calculator; without a bodyweight, it falls back to a percentage-of-calories estimate.
Frequently Asked Questions
How are macros calculated?
As a percentage of total daily calories, split between protein, carbs, and fat, adjusted by goal. If you provide bodyweight, protein uses the same g/kg formula as the Protein Calculator for consistency.
Should I track macros or just calories?
Macros generally give better body composition results, especially for preserving or building muscle.
Sources
- Jäger R, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." J Int Soc Sports Nutr, 2017;14:20.