Macro Calculator
Calculate how many grams of protein, carbohydrates and fat you should eat per day, based on your calorie intake and goal.
How to use the macro calculator
- Enter your daily calorie intake (use the calorie calculator to find it first, if needed).
- Choose your goal — weight loss, maintenance, or muscle building.
- The calculator shows how many grams of protein, carbohydrates and fat you should eat per day.
How the macro split is calculated
The calculator splits your calorie intake between protein, carbohydrates and fat according to a percentage split suited to your goal, then converts each share to grams:
Fat = kcal share ÷ 9
Protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. For weight loss, more protein is emphasized to preserve muscle mass; for muscle building, more carbohydrates are emphasized to support training sessions and recovery.
Frequently asked questions
Why is the macro split different for weight loss and muscle building?
For weight loss, more protein is prioritized to preserve muscle mass in a calorie deficit. For muscle building, more carbohydrates are prioritized to fuel training and support muscle growth.
Do I need to hit my macro split exactly every day?
No, what matters most is total intake over time. Treat the numbers as a guideline, not a strict requirement that must be met every single day.
Where do I find the calorie intake I should use?
Use the calorie calculator to find your daily calorie need based on sex, age, height, weight and activity level.