Macro Calculator
Free macro calculator — your daily calories split into grams of carbs, protein and fat for weight loss, maintenance or muscle gain, balanced, high-protein or low-carb.
What are macros?
Macronutrients are the three nutrients that give you energy: carbohydrates (4 kcal per gram), protein (4 kcal per gram) and fat (9 kcal per gram). This calculator estimates your daily calories with the Mifflin–St Jeor equation, adjusts them for your goal, and splits them into grams using the style you choose.
| Style | Carbs | Protein | Fat | Good for |
|---|---|---|---|---|
| Balanced | 50% | 20% | 30% | Most people, general health |
| High protein | 40% | 30% | 30% | Fat loss while keeping muscle, strength training |
| Lower carb | 30% | 30% | 40% | Some people with insulin resistance or PCOS |
Guidelines suggest 45–65% of calories from carbs, 10–35% from protein and 20–35% from fat for adults; all three styles stay close to these ranges. The calculator also checks your protein against the 1.2–1.6 g per kg often recommended when losing fat or training.
Turn your macros into meals with the diet plan generator or the high-protein vegetarian plan.
Frequently asked questions
Do I need to count macros to lose weight?
No — total calories matter most. Macros help you feel fuller (protein) and keep muscle while losing fat, but you can also use simple habits like the plate method.
How much protein do I need?
At least 0.8 g per kg of body weight; 1.2–1.6 g per kg when losing fat or strength training.
Is a low-carb split better for weight loss?
Not in most studies when calories and protein are equal. Choose the split you can stick to.
Sources: Mifflin–St Jeor equation (Am J Clin Nutr 1990) · ISSN position stand: protein and exercise
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor about your own health.