Macro Calculator
Turn a calorie target into actual daily numbers — grams of protein, carbs, and fat — based on your body, activity level, goal, and preferred eating style.
Goal
Macro split (protein/carb/fat)
Daily calories
2,633
Protein
197 g
Carbs
263 g
Fat
88 g
Calories come from Mifflin-St Jeor TDEE adjusted for your goal; grams use 4 kcal/g for protein and carbs, 9 kcal/g for fat. Treat the split as a starting template — protein is the anchor most evidence supports (1.6–2.2 g/kg when training); carbs and fat are largely preference. Educational use only.
How Macros Are Calculated
Calories set the energy budget; macros divide it. Each gram of protein or carbohydrate carries 4 kcal and each gram of fat 9 kcal, so a percentage split converts directly to grams. Protein is the least negotiable line — adequate protein preserves muscle in a deficit and builds it in a surplus — while the carb/fat balance is mostly personal preference and training style.
Formula
grams = calories × split% ÷ kcal per gram
(protein 4, carbs 4, fat 9)
Example: 2,200 kcal, balanced 30/40/30:
protein 2,200 × 0.30 ÷ 4 = 165 g
carbs 2,200 × 0.40 ÷ 4 = 220 g
fat 2,200 × 0.30 ÷ 9 = 73 gFrequently Asked Questions
How much protein do I actually need per day?
The RDA — 0.8 g per kg of body weight — is a floor to prevent deficiency, not an optimum. For people training or dieting, the evidence supports 1.6–2.2 g/kg (about 0.7–1 g per pound): roughly 120–165 g for a 165 lb adult. More than that shows little added benefit.
Should I track macro percentages or grams?
Grams. Percentages shift with your calorie total — 30% protein on a 1,500-kcal cut is only 112 g. Anchor protein in grams per body weight first, give fat a minimum (~0.6 g/kg for hormones), and let carbs absorb the remaining calories.
Is low-carb better than high-carb for losing fat?
Controlled studies that match calories and protein find no meaningful fat-loss difference between the splits. Low-carb often wins early on water weight and appetite control for some people; high-carb supports hard training better. Pick the one you'll actually stick to — adherence is the active ingredient.
Do I count fiber in my carb grams?
US nutrition labels include fiber in total carbohydrate, so if you log from labels you're already counting it. 'Net carbs' (total minus fiber) matters mainly for ketogenic diets, since fiber isn't digested into glucose. For ordinary macro tracking, total carbs from the label is the simple, consistent choice.