Macro Calculator
Turn your calorie goal into daily grams of protein, carbs and fat — with presets for balanced, high-protein, low-carb and keto diets.
What are macronutrients?
Macros are the three nutrients that carry calories: protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g). Total calories decide whether your weight goes up or down; the macro split decides how you feel, perform and how much of the change is muscle versus fat.
How much of each?
- Protein: the anchor. 0.7-1.0 g per pound of body weight (1.6-2.2 g/kg) preserves muscle in a deficit and builds it in a surplus.
- Fat: keep at least ~20% of calories for hormone health.
- Carbs: whatever calories remain — they fuel training the hardest.
The AMDR from U.S. dietary guidelines allows wide ranges (protein 10-35%, carbs 45-65%, fat 20-35%) — every preset here fits inside or beside those, so pick by preference and adherence.
Which diet style wins?
For fat loss, none — when calories and protein are matched, low-carb and low-fat diets perform nearly identically in trials. The best split is the one you can follow on your worst week. Set calories from your TDEE, protect protein, then distribute the rest.
Frequently asked questions
What macro split is best for weight loss?
The deficit does the losing; macros protect muscle and appetite. A high-protein split (about 30% protein) preserves lean mass and keeps you fuller — but a balanced split with the same calories loses the same fat.
How much protein do I really need?
For active adults changing their physique: 0.7-1.0 g per pound of body weight per day (1.6-2.2 g/kg). Sedentary adults need less (the RDA is 0.36 g/lb), but higher intakes help during dieting.
Do I need to hit my macros exactly?
No. Within ±5-10 g of each target is plenty. Prioritize total calories first, protein second; carbs and fat can float day to day.
Are keto macros better for burning fat?
Keto shifts what your body burns, not how much fat you lose — controlled studies matching calories and protein find no meaningful fat-loss advantage. Choose it for appetite control or preference, not magic.
References
- U.S. Dietary Guidelines for Americans 2020-2025 — Acceptable Macronutrient Distribution Ranges.
- Morton RW, et al. Protein supplementation and resistance training meta-analysis. Br J Sports Med, 2018.
- Hall KD, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet. Am J Clin Nutr, 2016.