Macro Calculator
Get your daily protein, carb, and fat targets based on your goal and calorie budget.
Use the TDEE calculator to find your calories first.
Protein (g)
Carbs (g)
Fat (g)
Per Meal (based on 3 meals)
Protein (g)
Carbs (g)
Fat (g)
Frequently Asked Questions
How many grams of protein do I need per day?▼
For most active people, 0.7–1g of protein per pound of body weight (1.6–2.2g/kg) is optimal for muscle building and retention. Sedentary adults can get by with 0.36g/lb. Prioritize protein — it's the hardest macro to hit.
How many calories per gram of each macro?▼
Protein = 4 calories/gram. Carbohydrates = 4 calories/gram. Fat = 9 calories/gram. Alcohol = 7 calories/gram (no nutritional value). This is why fat is more calorie-dense than protein or carbs.
What is the best macro split for fat loss?▼
High-protein (40%+) preserves muscle while in a caloric deficit. A common fat-loss split is 40% protein / 30% carbs / 30% fat. The most important factor is total calories — macros determine body composition within that calorie budget.
Do I need to track macros every day?▼
Tracking macros precisely is most useful for specific performance or body composition goals. For general health, focusing on hitting your protein target and eating whole foods is sufficient. Use this as a guide, not a strict rule.