Macro Calculator
Split your daily calories into protein, carbs, and fat targets.
Quick answer
Macros divide your daily calories among protein, carbohydrates, and fat. Protein and carbs are 4 calories per gram, fat is 9. A common starting split is roughly 30% protein, 40% carbs, 30% fat, tuned to your goal — more protein when losing fat or building muscle.
Protein
165 g
30% of calories
Carbohydrate
220 g
Fat
73 g
Calories
2,200 kcal
The 4/4/9 rule
Protein and carbohydrate carry 4 calories per gram; fat carries 9. A macro split just divides your calorie budget by those densities. Total calories still decide weight change — macros decide how the change feels and how much muscle you keep.
Choosing a split
Higher protein (1.6–2.2 g/kg) preserves muscle in a deficit and satiates; endurance athletes lean on carbs for glycogen; low-carb suits some appetites. All work when calories match the goal — pick the one you can sustain.
Related calculators
BMI Calculator
Check your body mass index and see where it falls on the healthy range.
Calorie Calculator
Find your daily calorie needs for maintenance, cutting, or bulking.
Body Fat Calculator
Estimate body fat percentage using the U.S. Navy method.
Pregnancy Calculator
Track pregnancy milestones week by week from your due date.