Macro Calculator
Free macro calculator. Turn your daily calorie goal into protein, carbohydrate, and fat targets in grams based on your goal — cutting, maintaining, or bulking.
Turn calories into macros
Once you know your daily calorie target, macros tell you where those calories should come from. This calculator splits your calories into protein, carbohydrates, and fat based on your goal, using the standard 4 calories per gram for protein and carbs and 9 per gram for fat.
Why protein leads
Protein gets the highest priority — especially when cutting — because it preserves muscle and keeps you full. Carbs fuel training and bulking, while fat supports hormones. These are sensible starting splits; adjust to your preference and how your body responds.
Frequently asked questions
What are macros?⌄
Macros are the three macronutrients — protein, carbohydrates, and fat — that make up the calories in your food. Each gram of protein and carbs has 4 calories; fat has 9.
How much protein should I eat?⌄
When losing fat, a higher protein share (around 40% of calories) helps preserve muscle and keep you full. This calculator adjusts the split to your goal.
Do I need to hit my macros exactly?⌄
No. Treat them as targets to aim for. Getting close most days, especially on protein, matters far more than hitting them perfectly.
Have another question? Get in touch.