Macro Calculator
Macros are the building blocks of your diet — adjust the split to match your goal.
Daily targets
About this macro calculator
Macronutrients — protein, carbohydrates, and fat — make up your daily calories. Balancing macros helps with satiety, muscle retention, and blood sugar stability.
Common splits include balanced (30/40/30), higher-protein (40/30/30), and lower-carb approaches. The best split depends on preferences, activity, and medical guidance.
Enter your daily calorie target and preferred split to get gram targets for each macro.
Frequently asked questions
What is a good macro split? +
A balanced start is ~30% protein, 40% carbs, 30% fat. Active adults often benefit from higher protein. Diabetics or keto dieters may need different ratios — consult your care team.
Do I need to hit macros exactly? +
No — aim for consistency within ~10 g per macro daily. Perfection is unnecessary; trends over weeks matter more.
How many calories per gram of macro? +
Protein and carbs = 4 cal/g. Fat = 9 cal/g. Alcohol = 7 cal/g.
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