Macro calculator
Get your daily protein, carbohydrate and fat targets in grams based on your body and goal.
Split by calories: protein / carbs / fat. Protein and carbs have 4 kcal per gram, fat has 9.
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Free, instant answers. Educational only, not medical advice.
What are macros?
Macronutrients are the three nutrients that provide calories: protein, carbohydrates and fat. Your total calories decide whether you gain or lose weight. The balance of macros affects how full you feel, your energy for training and how much muscle you keep.
Which split should I choose?
- Balanced suits most people and matches general dietary guidelines.
- High protein helps preserve muscle while dieting and keeps hunger down.
- Low carb can help some people control appetite and blood sugar.
- Keto keeps carbs very low so the body relies on fat for fuel. It is restrictive and not right for everyone.
Find foods that fit your targets in our high protein foods list, or check a meal with the AI meal analyzer.
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Results are estimates for healthy adults and are not medical advice. Talk to a doctor or registered dietitian before major diet changes, or if you are pregnant, under 18 or managing a health condition.