A macro calculator turns a calorie target into grams of protein, carbohydrates and fat. Enter your details or your own calorie number, choose a goal and an eating style, and see your daily and per-meal macros.

Macro Calculator

Turn your calorie goal into daily grams of protein, carbohydrates and fat.

Protein and carbs have 4 calories per gram and fat has 9. The balanced split sits inside the ranges set by the National Academies (protein 10–35%, carbs 45–65%, fat 20–35%). Estimates only, not medical advice.

How the macro calculator works

It estimates your daily calories with the Mifflin-St Jeor equation and your activity level, then adjusts for your goal (about 250 to 500 calories less to lose weight, or 250 more to gain).
It splits those calories by your chosen percentages.
It converts calories to grams: protein and carbs have 4 calories per gram, and fat has 9.

Which eating style should I pick?

Balanced (25/50/25): fits the ranges set by the National Academies for adults: protein 10–35%, carbs 45–65% and fat 20–35% of calories.
Higher protein (35/40/25): popular for weight loss and strength training, as protein keeps you full and helps keep muscle.
Lower carb (35/25/40): fewer carbs, more fat and protein.
Keto (20/5/75): a very low-carb plan. Talk to a doctor first if you have a health condition.
Custom: enter your own split. It must add up to 100%.

To check a single number, try the Protein Calculator. To see how a restaurant order fits your macros, look up the meal on our menu pages or use the Restaurant Meal Calculator.

Frequently asked questions

What are macros?

Macros, or macronutrients, are the three nutrients that give you calories: protein, carbohydrates and fat.

Can I use my own calorie target?

Yes. Type it in the optional box and the calculator skips the body estimate and uses your number.

Do I need to hit my macros exactly?

No. Getting within about 5 to 10 grams most days is plenty for most people.