Macro Calculator
Macros are the protein, carbohydrate, and fat that make up your calories. Pick your goal and enter your details to split your daily calories into gram targets for each macronutrient.
Macro Calculator
Macros are the protein, carbohydrate, and fat that make up your calories. Pick your goal and enter your details to split your daily calories into gram targets for each macronutrient.
What is a good macro split?
The Dietary Guidelines’ acceptable ranges are 10–35% of calories from protein, 45–65% from carbohydrate, and 20–35% from fat. A common starting point for body-composition goals is 30% protein / 40% carbs / 30% fat — this calculator turns whichever split you choose into daily grams from your calorie target.
Used because the formula differs for men and women.
- Protein130 g · 23%
- Carbs298 g · 52%
- Fat65 g · 25%
- Protein
- 130 g · 518 kcal
- Carbs
- 298 g · 1,193 kcal
- Fat
- 65 g · 583 kcal
Protein set at 1.8 g/kg and fat at 0.9 g/kg of body weight; the rest of your calories go to carbs (protein & carbs = 4 kcal/g, fat = 9 kcal/g).
Build a free 7-day meal plan from these numbers →This is an educational estimate, not medical advice. Consult a qualified professional.
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How your macros are set
The calculator starts from your TDEE (BMR × activity), adjusts it for your goal, then divides the calories among the three macronutrients. Protein and carbohydrate each provide 4 calories per gram, while fat provides 9.
Protein is set first, based on body weight, because it protects muscle and keeps you full — between 1.6 and 2.2 g per kg depending on your goal. Fat is set next at 0.8–1.0 g per kg to support hormones and absorb vitamins. Whatever calories remain are assigned to carbohydrate, your main fuel for training.
Choosing your goal
Your goal shifts both your calories and your protein target:
- Cut (fat loss): about 500 calories below maintenance, with higher protein (2.2 g/kg) to preserve muscle.
- Maintain: calories at maintenance, with moderate protein (1.8 g/kg).
- Bulk (muscle gain): a modest surplus, with protein around 1.6 g/kg and more carbs for training.
Hitting your numbers
You do not need to hit your macros perfectly every day — getting within 5–10 grams of each target, most days, is more than enough for results. Protein is the macro worth prioritising; carbs and fat can flex around your preferences and how you train.
Spread protein across three or four meals for best muscle support, and build meals around whole foods. A food-tracking app makes hitting these targets far easier, especially in the first few weeks while you learn the macro content of your usual meals.
Tools for tracking your macros
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Frequently asked questions
Sources & references
Not medical advice. This result is an educational estimate from HealthyLifeStyles (Trusted Wellness), based on population formulas — not a diagnosis or treatment. Always consult a qualified healthcare professional about your health.
https://www.healthylifesstyles.com/tools/macro-calculator