Macro Calculator
Turn a calorie goal into a plate. Enter your daily calories and weight to get protein, carb and fat targets in grams.
Example: with Daily calorie target 2200 cal · Weight 170 lb · Meals per day 1 → Protein: 170 g.
- Carbs243 g
- Fat61 g
- Split (P / C / F)31 / 44 / 25
Computed by the calculator below using its default values. Change any input to see your own numbers.
Macro-tracking apps and meal planners
Learn moreProtein first, then fill in
A practical way to set macros: anchor protein to body weight, set fat to about a quarter of calories for hormone health, and let carbs fill the rest as your energy source. Adjust the totals up or down depending on whether you’re bulking or cutting.
How it’s calculated & sources
Protein = weight × your per-pound target (4 cal/g). Fat = 25% of calories (9 cal/g). Carbs = remaining calories (4 cal/g). The split shows the resulting percentage of calories from each.
Diet presets only change the fat share of calories (protein stays governed by the Protein level toggle above): Balanced ~25% fat, Low-fat ~17.5% fat, Low-carb ~37.5% fat, High-protein ~32.5% fat — carbs fill whatever is left in each case. These are general ballpark ranges, not clinical prescriptions. Meals per day simply divides the daily totals evenly; it doesn’t change the daily targets themselves.
Benchmark: common guidance is 0.7–1 g protein per lb, ~25% of calories from fat, the rest carbs (ISSN).
Results update as you type and are general estimates, not personalized financial, tax, medical or legal advice. Verify with a professional.
Frequently asked questions
How many calories should I use?
Start from your TDEE (maintenance). Subtract ~15–20% to lose fat or add ~10% to gain muscle, then recompute macros.
Do I have to hit them exactly?
No — protein is the most important to hit; carbs and fat can flex day to day as long as calories and protein are roughly on target.