Macro Calculator
Split your daily calories into protein, carbs, and fat. Pick a preset or customize.
Daily macros
Protein
0
— cal
Carbs
0
— cal
Fat
0
— cal
What macros are for
"Macronutrients" — protein, carbs, fat — are the three sources of calories. Counting calories alone tells you the energy total; counting macros tells you where the energy is coming from, which affects body composition, performance, and how you feel.
Cal-per-gram
- Protein: 4 cal/g
- Carbs: 4 cal/g
- Fat: 9 cal/g
- Alcohol: 7 cal/g (often forgotten — accounts for a lot of "mystery weight gain")
Common splits
- Balanced (30/40/30) — the default for healthy adults.
- Keto (25/5/70) — very low carb, high fat. Forces ketosis. Effective for some, hard to sustain for others.
- High-protein (40/35/25) — useful when cutting (preserves muscle) or for serious lifters.
- Endurance (20/60/20) — high-carb for runners/cyclists. Glycogen is the limiting fuel for long-duration work.
Protein floor
Whatever your split, aim for at least 0.7g protein per pound of body weight (1.6g/kg) — more if you're lifting or cutting. This calculator's percentages can leave you short of that if calories are low; check the gram total against your weight.