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Macro Calculator

Turn a calorie target into grams of protein, carbohydrate and fat — with splits for balanced, low-carb, high-protein and keto approaches.

Runs in your browser Free, no sign-up Updated 2026-08-21

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How macros are calculated

Energy per gramProtein 4 kcal/g Carbohydrate 4 kcal/g Fat 9 kcal/g Alcohol 7 kcal/g grams = (calories × percentage) ÷ kcal per gram

Everything starts with a calorie target — here, your TDEE adjusted for the goal. The split then divides those calories between the three macronutrients, and dividing by the energy density of each gives grams. Fat looks small in grams for the same reason it always does: it packs more than twice the energy per gram.

Choosing a split

  • Balanced (40/30/30) — a sensible default that suits most people and most training styles.
  • High protein (40/40/20) — best for fat loss and muscle retention. Protein is the most satiating macronutrient and has the highest thermic effect.
  • Low carb (25/40/35) — helps some people with appetite control and blood-sugar stability.
  • Keto (5/30/65) — carbohydrate low enough to shift the body toward ketone metabolism. Effective for some, socially and practically demanding for many.
  • Endurance (55/25/20) — higher carbohydrate to support long training sessions, where glycogen is the limiting factor.

Comparative trials repeatedly find that when calories and protein are matched, the difference between splits on fat loss is small. The split that matters is the one you can follow for a year.

Hitting the numbers without a spreadsheet

Macro targets fail on logistics far more often than on arithmetic. A few structures that remove most of the daily decision-making:

  • Build meals around a protein anchor. Decide the protein first — 30–40 g per meal — then fill in carbohydrate and fat. Protein is the hardest target to hit accidentally and the easiest to plan.
  • Keep a short list of repeatable meals. Five or six meals you already know the numbers for cover most of the week and reduce tracking to a few taps.
  • Track the big rocks. Meat, dairy, grains, oils and nuts account for the overwhelming majority of your intake. Weighing lettuce is theatre.
  • Cooking oil is the most commonly missed item. A generous pour into the pan is 200 kcal that never gets logged.
  • Plan the week, not the day. Consistency across seven days matters more than precision on any one of them.

A day at roughly 2,200 kcal, high protein

Breakfast: Greek yoghurt, oats and berries — 35 g protein. Lunch: chicken, rice and vegetables — 45 g. Snack: cottage cheese and fruit — 20 g. Dinner: salmon, potatoes and salad — 40 g. That is 140 g of protein across four ordinary meals, with no supplements involved.

Alcohol deserves a mention because it fits nowhere: it carries 7 kcal per gram, provides nothing nutritionally, and suppresses fat oxidation while it is being processed. It does not need to be eliminated — but it does need to be counted.

Protein deserves special attention

Of the three, protein has the strongest evidence behind a specific target:

  • 0.8 g/kg — the RDA, set to prevent deficiency, not to optimise anything.
  • 1.6–2.2 g/kg — the range supported for building muscle and for retaining it during a calorie deficit.
  • 2.3–3.1 g/kg of lean mass — used by lean athletes in aggressive cuts.

Spreading it across three or four meals of 25–40 g each stimulates muscle protein synthesis more effectively than one large serving. Fibre is not a macro but behaves like one for satiety — the 14 g per 1,000 kcal shown above is the standard recommendation.

General information only. If you have kidney disease, diabetes, are pregnant, or have a history of disordered eating, macro targets should be set with a clinician rather than a calculator.

Frequently asked questions

Does meal timing matter?

Far less than total intake. Studies that match calories and protein find little difference between three meals and six, or between eating late and eating early. Where timing does help is practical: protein spread across the day supports muscle better than one large serving, and eating around training can improve session quality.

Do I need to eat back the calories I burn exercising?

Not if you used a TDEE estimate that already includes your activity level, as this calculator does — eating back tracked exercise calories would double-count them. Fitness trackers also routinely overestimate burn, often by 20% or more, so treating those numbers as extra food to earn is a common way to stall.

What are the best macros for fat loss?

A moderate calorie deficit with high protein — roughly 1.6–2.2 g per kg of body weight — preserves muscle while fat comes off. The remaining calories can be split between carbohydrate and fat according to preference, since matched-calorie studies show little difference.

Do I need to hit my macros exactly?

No. Within about 5–10 g of protein and total calories is more than precise enough. Chasing exact numbers daily produces stress without meaningful benefit; consistency across a week is what drives results.

How much protein is too much?

For healthy adults, intakes up to around 3 g per kg have not been shown to cause harm in the research literature. People with existing kidney disease are the clear exception and should follow medical guidance.

Should I count fibre in my carbohydrate total?

Both conventions exist. Total carbs include fibre; net carbs subtract it, since fibre is largely not absorbed. Keto dieters usually track net carbs. Pick one method and stay with it so your numbers stay comparable.

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