Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your calorie goal and fitness objective.
cal
Macro Split
Protein 30%Carbs 40%Fat 30%
Calorie Distribution
30%
40%
30%
ProteinCarbsFat
Daily Macro Targets
- Protein
- 150.0 g (600 cal)
- Carbohydrates
- 200.0 g (800 cal)
- Fat
- 66.7 g (600 cal)
- Total Calories
- 2,000 cal
Disclaimer: Macronutrient targets are general estimates. Individual needs vary. Consult a registered dietitian for personalized nutrition planning.
Common Macro Splits by Goal
Balanced maintenance: 40% carbs, 30% protein, 30% fat. Weight loss: 40% protein, 30% carbs, 30% fat. Muscle gain: 40% carbs, 30% protein, 30% fat (with calorie surplus). Keto: 70% fat, 25% protein, 5% carbs.
How to Track Macros
Use a food tracking app to log meals by weight. Weigh protein sources raw for accuracy. Pre-plan meals to hit targets consistently. Track for at least 2 weeks before adjusting.
Frequently Asked Questions
- Macronutrients (macros) are protein, carbohydrates, and fat — the three main energy-providing nutrients. Protein and carbs have 4 calories per gram; fat has 9 calories per gram.
- A common split for weight loss is 40% protein, 30% carbs, 30% fat. High-protein diets preserve muscle mass during a calorie deficit.
- General recommendations for active people range from 0.7–1.0 grams per pound of bodyweight (1.6–2.2 g/kg). Higher protein supports muscle building and satiety.