Macro Calculator
Split your daily calories into protein, carbs, and fat based on your goal and preferred macro ratio.
Informational estimate only. Not medical advice. Protein & carbs: 4 kcal/g · Fat: 9 kcal/g.
Frequently Asked Questions
What are macros?
Macronutrients — protein, carbohydrates, and fat — the three sources of calories in food. Protein and carbs are 4 kcal/g; fat is 9 kcal/g.
Which preset should I pick?
Balanced (30/40/30) for general health, High Protein (40/30/30) for muscle building or cutting, Low Carb (25/25/50) for moderate ketosis, Keto (20/5/75) for strict ketogenic.
How much protein do I need?
Active individuals typically need 1.6-2.2 g per kg of bodyweight. Cutting (fat loss) often benefits from the higher end of that range.
Is this medical advice?
No. This tool is for informational purposes only and is not a substitute for advice from a registered dietitian or physician.