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Macro Calculator

Build a daily macronutrient target with adjustable protein, carbohydrate, and fat ratios.

Body Stats & Goal

Choose a goal to set calories, then fine-tune your split below.

Units
years
kg
cm

Based on your maintenance estimate of 2,649 kcal. Switch to a custom target to set calories yourself.

Macro Distribution Split

Total 100%

Moving one slider rebalances the others. Lock a macro to hold it in place.

Protein
30%
5%Ideal range for most people70%
Carbs
40%
5%Balanced carb intake70%
Fats
30%
5%Healthy fat intake70%
Daily Target Summary
2,149kcal / day
  • Protein30% · 644 kcal
    161g
  • Carbs40% · 860 kcal
    215g
  • Fats30% · 648 kcal
    72g

Protein and carbs provide 4 calories per gram. Fat provides 9.

Your daily target

2,149 kcal / day

Now make it a number you actually hit

Log meals against this target, see your progress, and adjust as real life changes.

Start tracking against it

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Frequently Asked Questions

What is a macro split?
A macro split is the percentage breakdown of daily calories coming from Protein (4 kcal/g), Carbohydrates (4 kcal/g), and Fats (9 kcal/g).
What is the best macro split for fat loss?
A common high-protein split for fat loss is 35% Protein / 35% Carbs / 30% Fats. High protein preserves lean muscle tissue while in a calorie deficit.
What is the best macro split for muscle building?
For lean muscle gain, 30% Protein / 45% Carbs / 25% Fats works well. Higher carbs replenish glycogen stores and fuel intense workout performance.

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How this is calculated

Daily calories come from the Mifflin-St Jeor equation multiplied by your activity factor, then adjusted for your goal. That total is split into grams using the Atwater factors: 4 kcal per gram of protein, 4 per gram of carbohydrate and 9 per gram of fat.

These calculators give population-level estimates for general fitness planning, not medical advice. Individual needs vary. If you are pregnant, managing a health condition, or working with a clinician or dietitian, follow their guidance instead.

Your daily target2,149 kcal / day