Macro Calculator
Find your daily protein, carb, and fat targets in grams
Frequently Asked Questions
Protein and carbs both have 4 calories per gram, and fat has 9 calories per gram. Multiply your total calories by each macro's percentage, then divide by its calories-per-gram value to get grams.
A common starting point is 30% protein / 40% carbs / 30% fat, but this varies widely by goal — higher protein for muscle building or fat loss, higher carbs for endurance athletes, lower carbs for ketogenic approaches.
Use a calorie calculator based on your BMR and activity level to find your maintenance calories, then adjust up or down depending on whether your goal is to gain, lose, or maintain weight — then split that total into macros here.
Formula used
Protein grams = (calories × protein%) ÷ 4. Carb grams = (calories × carb%) ÷ 4. Fat grams = (calories × fat%) ÷ 9. Protein and carbs are 4 calories/gram; fat is 9 calories/gram.