Macro Calculator
Split your daily calorie target into protein, carbs, and fat
Advanced options
Method: Percentage preset — Balanced · Target: 2505 kcal/day
188g
Protein (30%)
251g
Carbs (40%)
83g
Fat (30%)
These figures are estimates, not medical advice. If you are pregnant or breastfeeding, under 18, or managing a medical condition, talk to a clinician before changing your calorie or macro intake.
Instant Results
Grams and percentages for protein, carbs and fat update live as you type
Two Methods
Quick percentage presets, or a protein-first weight-based split for more control
Safety Checked
Flags goals below the conventional safe daily calorie minimum
Frequently asked questions
What are macros?
Macronutrients — protein, carbohydrates and fat — are the three nutrients that supply calories. Protein and carbs provide 4 calories per gram, fat provides 9. "Macro splitting" means dividing your daily calorie target across the three in a ratio that fits your goals.
Which method should I use: percentage presets or protein-first?
Percentage presets (Balanced, Low carb, High protein, Keto) are a quick starting point. Protein-first sets protein directly from your bodyweight (or lean mass, if you know your body fat %) — the approach most strength and physique guidance actually recommends, since fixed percentages can under- or over-shoot protein depending on your size and calorie target.
Why do the two methods give different numbers for the same person?
They start from different assumptions — one fixes ratios, the other fixes protein grams per unit of bodyweight — so they will disagree unless a preset happens to match your weight-based protein target. Pick one method and stick with it rather than averaging the two.
Why did my carbs drop to zero?
At an aggressive calorie deficit combined with a high protein-per-pound target, protein and fat alone can already account for your full calorie budget. Rather than show a negative carb number, this tool floors carbs at zero and shrinks fat (and protein, if needed) to fit — a sign the deficit or protein target may be too aggressive for that calorie level.