Macro Calculator
Turn a calorie goal into a plate. Enter your daily calories and weight to get protein, carb and fat targets in grams.
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.
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.
Worked example
At 2,200 calories and 170 lb on the high-protein setting: about 170 g protein, 61 g fat and 220 g carbs — roughly a 31/40/25 split.
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.