Calculate your ideal daily protein, carbs, and fat based on your goals.
Macronutrients ("macros") are the three main categories of nutrients that provide calories: protein, carbohydrates, and fat. Protein provides 4 calories per gram and is essential for muscle repair, immune function, and enzyme production. Carbohydrates provide 4 calories per gram and are the body's preferred energy source, especially during exercise. Fat provides 9 calories per gram and is crucial for hormone production, vitamin absorption, and cell membrane integrity. The balance between these three macronutrients affects body composition, energy levels, athletic performance, and long-term health.
Alcohol disrupts macro targets. The Alcohol Calorie Calculator shows calories per drink by type.
This calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then distributes your calories across protein, carbs, and fat based on your selected goal. Fat loss uses a 20% calorie deficit with higher protein (35%) to preserve muscle. Muscle building adds 15% calories with higher carbs and protein. Maintenance distributes macros in a balanced ratio. You can also select a custom split if you follow a specific diet like keto (high fat, very low carb) or high-carb for endurance athletes.
Fat loss: 35% protein, 35% carbs, 30% fat. The higher protein ratio helps preserve lean mass during a calorie deficit and increases satiety. Muscle gain: 30% protein, 45% carbs, 25% fat. Higher carbs fuel intense training and promote muscle recovery. Maintenance: 30% protein, 40% carbs, 30% fat. A balanced split that supports general health and moderate activity. Keto: 25% protein, 5% carbs, 70% fat. Used for therapeutic ketosis or specific metabolic goals. These are starting points. Adjust based on how your body responds over 2-4 weeks.
The most common approach is using a food tracking app (MyFitnessPal, Cronometer, or MacroFactor) to log meals and compare daily totals against your targets. For best results, weigh food with a kitchen scale rather than estimating portions, at least initially. Most people significantly underestimate portion sizes when eyeballing. After a few weeks of weighing, you develop better intuition for portion sizes and may not need the scale as often. Use the Protein Calculator for a personalized protein target and the Calorie Calculator to find your TDEE.
Macronutrient ratios depend on your goal. For weight loss, higher protein (30-35% of calories) preserves muscle during a deficit. For muscle building, protein stays high (25-35%) with more carbs to fuel workouts. For general health, a balanced split of roughly 30% protein, 35% carbs, and 35% fat works for most people.
This calculator sets your macros based on your calorie target, goal, and activity level. It gives you grams per day for protein, carbohydrates, and fat. Protein targets are anchored to body weight (0.7-1.0 g/lb for active people), then carbs and fat fill the remaining calories based on your selected ratio. For protein-specific guidance, see our guide on how much protein you need.