Macro Calculator
Quick answer
Turn your daily calorie target into concrete grams of protein, carbohydrates and fat. Choose weight loss, balanced eating or muscle gain and get a macro split you can actually build meals around.
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How macros are split
Weight loss: 40% protein · 30% carbs · 30% fat
Balanced: 30% protein · 40% carbs · 30% fat
Muscle gain: 30% protein · 45% carbs · 25% fat
Protein & carbs = 4 kcal/g, fat = 9 kcal/g
Higher protein protects muscle while dieting and supports recovery when training.
Worked example
- 1
Target: 1800 kcal/day for weight loss (40/30/30 split).
- 2
Protein: 1800 × 0.40 ÷ 4 = 180 g.
- 3
Carbs: 1800 × 0.30 ÷ 4 = 135 g.
- 4
Fat: 1800 × 0.30 ÷ 9 = 60 g.
Interpreting your macros
| Your result | Category | What it means |
|---|---|---|
| Protein 1.6–2.2 g/kg body weight | Protective target | The range active women and men respond best to — preserves muscle while dieting, aids recovery and keeps you full. |
| ~40% carbs around training | Performance fuel | Carbs fuel intense effort; timing them around workouts matters more than an exact daily split. |
| Fat at 25–30% of calories | Hormones & absorption | Dietary fat supports hormone production and absorption of fat-soluble vitamins — very low fat is rarely optimal. |
Frequently asked questions
Sources & further reading
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Open calculatorThis calculator provides general estimates for informational purposes only and is not medical advice. For personal guidance, consult a qualified healthcare provider.