Macro Calculator

Calculate your daily protein, carbs, and fat intake based on your fitness goal.

Your Daily Calories

Enter your calorie target and choose your fitness goal.

How Macro Ratios Work

Your daily calories are divided into protein, carbohydrates, and fats based on your fitness goal.

Macro Ratios

  • Weight Loss: 40% protein, 30% carbs, 30% fats
  • Maintenance: 30% protein, 40% carbs, 30% fats
  • Muscle Gain: 30% protein, 45% carbs, 25% fats

Calorie Conversions

  • Protein: 4 calories per gram
  • Carbs: 4 calories per gram
  • Fats: 9 calories per gram

Example

If your goal is maintenance and you eat 2200 calories per day:

  • Protein: 30% → 660 calories → 165 g
  • Carbs: 40% → 880 calories → 220 g
  • Fats: 30% → 660 calories → 73 g

FAQ

Do I need to track macros?
Tracking macros helps balance nutrition for fat loss, muscle gain, or maintenance.

Are these ratios universal?
They’re general guidelines — athletes or special diets may require adjustments.

Can I enter calories from a TDEE calculator?
Yes — this calculator works perfectly with TDEE results.

Why Macro Tracking Helps

Macros give structure to your nutrition. Whether your goal is fat loss, muscle gain, or balanced maintenance, understanding your protein, carb, and fat intake helps you stay consistent.

What This Tool Helps You Do

Who This Tool Is For

Additional FAQ

Does this include fiber or micronutrients?
No — this calculator focuses on macros only.

Is this medical advice?
No — this is a general nutrition estimate for everyday use.