🥗 Macro Calculator (Protein, Carbs, and Fat)

Use this macro calculator to turn your daily calorie target into grams of protein, carbs, and fat. Start with a calorie goal from the Calorie Calculator, then choose a macro pattern that fits your training, health, or weight goals.

Macro results

Enter your daily calories, optionally add your body weight, choose a macro pattern, and select Calculate Daily Macros to see protein, carbs, and fat in grams per day.

Daily macro breakdown for your target calories

After you calculate your daily macros, this section will show how your target calories are divided into grams and calories from protein, carbs, and fat—plus protein per pound and per kilogram if you enter your body weight.

Macro calculator inputs and key terms

Understanding how each input works makes it easier to choose a macro pattern that fits your goals and lifestyle.

• Daily calorie target: The total number of calories you want to eat per day. Many people start with a maintenance or goal calorie estimate from a calorie calculator, then divide that number into macros.
• Unit system for body weight: Choose imperial (pounds) or metric (kilograms) if you want to see protein relative to your body weight in g/lb and g/kg.
• Body weight (optional): Used to calculate protein per pound and per kilogram. This is helpful for comparing your protein intake to common guidelines but is not required to use the calculator.
• Macro pattern: A preset ratio of calories from protein, carbs, and fat. For example, a balanced pattern might use about 30% protein, 40% carbs, and 30% fat, while a lower-carb pattern shifts more calories toward fat and protein.
• Protein: An essential macronutrient for building and preserving muscle, supporting recovery, and keeping you feeling full. Each gram of protein provides about 4 calories.
• Carbohydrates: A primary source of energy for your muscles and brain. Each gram of carbohydrate provides about 4 calories.
• Fat: Supports hormone production, nutrient absorption, and longer-lasting energy. Each gram of fat provides about 9 calories.
• Macros: Short for macronutrients—protein, carbs, and fat. Many nutrition plans use macro targets to structure meals and track intake.

Formulas used in the Macro Calculator

This calculator converts your daily calorie target into grams of protein, carbs, and fat using simple percentage-based macro patterns.

Step 1: Choose macro percentages

Each macro pattern assigns a percentage of your daily calories to protein, carbs, and fat:

• Balanced everyday: ≈30% protein, 40% carbs, 30% fat
• High-protein performance: ≈35% protein, 35% carbs, 30% fat
• Lower carb: ≈30% protein, 20% carbs, 50% fat

Step 2: Calories from each macro

Let C be your daily calories, and let P%, C%, and F% be the chosen percentages for protein, carbs, and fat (written as decimals such as 0.30):
Protein calories = C × P%
Carb calories = C × C%
Fat calories = C × F%

Step 3: Convert calories to grams

The calculator then converts calories into grams using standard values:
Protein grams = Protein calories ÷ 4
Carb grams = Carb calories ÷ 4
Fat grams = Fat calories ÷ 9

Step 4: Protein per pound and per kilogram (optional)

If you enter your body weight, the calculator estimates:
Protein g/lb = Protein grams ÷ body weight (lb)
Protein g/kg = Protein grams ÷ body weight (kg)
For imperial inputs, body weight is in pounds and converted to kilograms internally. For metric inputs, body weight is in kilograms and converted to pounds if needed.

These formulas provide simple, transparent macro targets you can adjust over time based on your training, recovery, and real-world results.

Macro Calculator FAQs

• Do I need to hit my macro targets perfectly every day?
  No. Macro targets are guides, not strict rules. It’s more helpful to look at averages over several days or a week. Being close most of the time is usually enough for progress, especially if your overall calorie intake and protein intake are reasonably consistent.
• Which macro pattern should I choose?
  If you are unsure, the balanced pattern is a good starting point for many people. High-protein patterns can support strength training and appetite control, while lower-carb patterns may feel better for some people’s energy and blood sugar. Experiment and see which approach is more sustainable for you.
• How much protein should I eat per pound of body weight?
  Many lifters and active adults aim for roughly 0.7–1.0 grams of protein per pound of body weight per day (about 1.6–2.2 g/kg). The exact amount that works best for you depends on your goals, training volume, and medical history, so it’s smart to talk with a qualified nutrition professional if you have questions.
• Are carbs bad if I am trying to lose weight?
  Carbs themselves are not inherently bad. Weight loss ultimately comes down to consuming fewer calories than you burn over time. Some people prefer lower-carb diets because they feel less hungry, while others do better with moderate carbs to support training and energy. The best macro setup is the one you can stick with consistently.
• Can I change the macro percentages instead of using presets?
  This calculator uses preset patterns for simplicity and consistency, but you can replicate the same math with your own percentages. Choose your percentages for protein, carbs, and fat, convert them to decimals (like 0.30), and follow the same steps shown in the formula section to find grams per day.
• Do I need to count macros forever?
  Not necessarily. Many people track macros closely for a period of time, learn what appropriate portions look like, and then transition to a more flexible approach. The goal is to build awareness and habits, not to be locked into tracking forever unless you genuinely like that level of detail.