Macro Calculator
Turn a daily calorie target into grams of protein, carbs and fat for the eating style you prefer.
How to use the Macro Calculator
- Choose the sex.
- Enter the age.
- Choose the units.
- Enter the height – feet.
- Enter the height – inches.
- Enter the height.
- Enter the weight.
- Enter the weight.
- Choose the activity level.
- Choose the goal.
- Choose the macro split.
- Enter the calories (optional override) – Leave blank to use the estimated target.
- Press Calculate. The result updates automatically as you type.
About the Macro Calculator
Counting macros means tracking grams of protein, carbohydrate and fat instead of just total calories. Hitting a protein target helps you keep muscle while losing fat and keeps you fuller between meals; the carb and fat split is largely a matter of preference, training style and what you can stick with.
The U.S. Dietary Guidelines' acceptable ranges for adults are 10–35% of calories from protein, 45–65% from carbohydrate and 20–35% from fat. Low-carb and keto splits fall outside those ranges by design, so they are better discussed with a professional if you have a medical condition.
Results are estimates for general information only and are not medical advice. Talk to a doctor or registered dietitian before making major changes.
Formula
Protein (g) = Calories × protein % ÷ 4
Carbohydrate (g) = Calories × carb % ÷ 4
Fat (g) = Calories × fat % ÷ 9
Protein and carbohydrate provide about 4 kcal per gram and fat about 9 kcal per gram. The calorie target comes from Mifflin-St Jeor BMR × activity factor, plus or minus your goal adjustment, unless you type in your own number.
Example calculation
Using the default values:
- Sex = Male
- Age = 35 years
- Units = US (ft, in, lb)
- Height – feet = 5 ft
- Height – inches = 10 in
- Weight = 170 lb
- Activity level = Moderately active (exercise 3–5 days/week)
- Goal = Lose weight (−500 kcal/day)
- Macro split = Balanced – 30% protein / 40% carbs / 30% fat
the calculator returns:
- Protein: 162 g/day
- Carbohydrates: 215 g/day
- Fat: 72 g/day
- Daily calories: 2,154 kcal
Frequently asked questions
What is the best macro ratio for weight loss?
Total calories matter most. Within that, a higher protein intake (around 30–40% of calories, or 1.6–2.2 g per kg of body weight) helps preserve muscle and control hunger.
How many grams of protein do I need?
The minimum RDA is 0.8 g per kg of body weight, but active people and dieters often benefit from 1.2–2.2 g/kg. Use the protein calculator for a more detailed estimate.
Do I have to hit my macros exactly?
No. Staying within about 5–10 grams of each target on most days works fine. Consistency over weeks matters far more than precision on any single day.
Last updated: · Category: Health & Fitness calculators