Macro Calculator
Enter your daily calorie target and fitness goal to get your ideal protein, carbs, and fat in grams. Choose from goal-based presets or customize your own macro ratio.
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Understanding Macronutrients
What are macros?
Macronutrients are the three main categories of nutrients that provide energy: protein, carbohydrates, and fat. Unlike micronutrients (vitamins and minerals), macros are consumed in large quantities and measured in grams. Every food you eat contains some combination of these three. Tracking your macros gives you precise control over body composition, energy levels, and recovery — beyond what calorie counting alone can offer.
Why protein matters most
Protein is the building block of muscle tissue, enzymes, hormones, and immune cells. It has the highest thermic effect of any macronutrient — your body burns roughly 20–30% of protein calories just to digest it. Higher protein intakes (0.7–1 g per pound of body weight) during a calorie deficit help preserve lean muscle mass, keeping your metabolism elevated and your physique looking lean as you lose fat.
Carbs and energy
Carbohydrates are your body's preferred fuel source, especially for the brain and during high-intensity exercise. They are stored as glycogen in muscles and the liver, providing rapid energy when you need it most. Reducing carbs (as in a keto diet) forces the body to burn fat for fuel, but can reduce performance in explosive or endurance sports. General recommendations suggest 40–50% of calories from carbs for active individuals who are not following a low-carb protocol.
Healthy fat sources
Dietary fat is essential for hormone production, fat-soluble vitamin absorption (A, D, E, K), and cell membrane health. Despite having more calories per gram (9 kcal/g vs. 4 kcal/g for protein and carbs), fat is not inherently fattening — total calorie balance determines weight change. Focus on unsaturated fats from sources like avocados, olive oil, nuts, and fatty fish. Even on a keto diet where fat makes up 70% of calories, quality of fat sources matters significantly.
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Open calculator →FAQ
What are macros (macronutrients)?
Macronutrients are the three main nutrients that provide calories: protein, carbohydrates, and fat. Protein and carbs each deliver 4 calories per gram; fat delivers 9 calories per gram. Tracking macros means monitoring how many grams of each you consume daily, giving you more precise control over body composition than calorie counting alone.
How much protein do I need per day?
For active individuals, the general recommendation is 0.7–1 gram of protein per pound of body weight (1.6–2.2 g/kg). During a calorie deficit, higher protein intakes (30–40% of calories) help preserve muscle mass. For muscle gain, 35% of calories from protein is a common starting target. Use the calculator above to translate percentages into daily gram targets.
What is the keto macro ratio?
A standard ketogenic diet targets approximately 70% of calories from fat, 25% from protein, and only 5% from carbohydrates. This very low carb intake (typically under 50g per day) promotes ketosis, a metabolic state where the body burns fat as its primary fuel. This calculator includes a keto preset so you can see exactly how many grams that translates to at your calorie level.
Do macros matter more than calories?
Total calorie balance determines whether you gain, lose, or maintain weight. Macros determine body composition, performance, and satiety within that budget. Higher protein preserves muscle during fat loss; adequate carbs fuel training; healthy fats support hormones. The best approach is to hit your calorie target first, then optimize your macro split for your goals.
How do I track my macros?
Use a food tracking app — such as MyFitnessPal, Cronometer, or Lose It! — to log your meals. The app will display your daily protein, carb, and fat totals in grams. Use this calculator to set your targets, then match them in the app each day. For the most accurate results, weigh food with a kitchen scale, especially for calorie-dense items like oils, nuts, and cheese.