Protein
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Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your calorie goal. Enter your TDEE and preferred ratio to get personalized macronutrient targets.
Carbohydrates
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Fat
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How macro targets are set
Split your calorie target into protein/carbs/fat ratios. Protein prioritized first (0.8-2.2g/kg body weight). Standard splits: Fat loss 40/30/30, Muscle 45/25/30, Low-carb 20/35/45, Keto 5/25/70.
Frequently asked questions
How accurate are the results?
Formulas used here are validated in population studies but cannot account for individual genetics, body composition, or medical conditions. Treat results as a starting point, not a medical diagnosis.
Should I consult a professional?
If you have specific health concerns, existing conditions, or are planning significant lifestyle changes, consult a qualified healthcare provider (doctor, dietitian, physiologist).
How often should I recalculate?
Recalculate when your weight changes more than 5%, activity level shifts significantly, or every 3-6 months for routine monitoring. Results are snapshots — your body changes daily.
About the Macro
Free macro calculator. Enter your daily calorie goal and preferred macro split to calculate your daily protein, carbohydrate, and fat targets in grams. The tool runs entirely in your browser, so nothing you enter is uploaded or stored.
How to use the Macro
- Daily calorie target (kcal) — enter your daily calorie target.
- Protein ratio (%) — your protein ratio in %.
- Carbs ratio (%) — your carbs ratio in %.
- Fat ratio (%) — your fat ratio in %.
Last updated
For general wellness information only, not medical advice — see our disclaimer.