Daily macro targets
Enter your calorie target, then choose a goal.
How macros are calculated
Your daily calorie target is split into three macronutrients using a percentage for your goal: protein, carbs, and fat. Protein and carb calories are divided by 4 to get grams, since each provides about 4 calories per gram. Fat calories are divided by 9 to get grams, since fat provides about 9 calories per gram. If you don't have a calorie target yet, use the Calorie Calculator first.
Frequently asked questions
What are macros?
Macros (macronutrients) are protein, carbohydrates, and fat, the three nutrients that make up your calorie intake. Protein and carbs provide about 4 calories per gram, and fat provides about 9 calories per gram.
How are my macro targets calculated?
This tool splits your daily calorie target into protein, carb, and fat calories using a percentage split for your goal, then converts each to grams using 4 calories per gram for protein and carbs and 9 calories per gram for fat.
What macro split should I use?
Common starting splits are about 40% protein, 30% carbs, 30% fat for weight loss, 30% protein, 40% carbs, 30% fat for maintenance, and 30% protein, 45% carbs, 25% fat for muscle gain. These are general starting points, not fixed rules.
How do I get my daily calorie number first?
Use the Calorie Calculator to estimate your daily calorie needs from age, sex, height, weight, and activity level, then enter that number here.
Does this macro calculator store my data?
No. All calculations run entirely in your browser. Nothing you enter is uploaded or saved on a server.
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Disclaimer: This macro calculator provides general nutrition estimates for informational purposes only and is not medical or dietary advice. Consult a registered dietitian or healthcare provider before making significant changes to your diet.