Health & Fitness

Macro Calculator

Calculate your daily protein, carb, and fat targets.

Enter your daily calorie target and body weight to calculate recommended protein, fat, and carbohydrate targets in grams, using commonly recommended macro ratios.

Enter a valid calorie target.
Enter a valid weight.

Your Daily Macro Targets

Protein

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Fat

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Carbohydrates

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How to Use This Tool

  1. Enter your daily calorie target (use a TDEE calculator first if you don't know this).
  2. Enter your body weight in pounds.
  3. Adjust the fat percentage if desired, then calculate your protein, fat, and carb targets.

How Macro Targets Are Calculated

Protein

This calculator uses a common recommendation of 1 gram of protein per pound of body weight — a widely cited target for those strength training or trying to preserve muscle during weight loss, providing 4 calories per gram.

Fat

Fat is set as a percentage of total calories (default 25%, adjustable) — fat provides 9 calories per gram, more than double protein or carbs, and is essential for hormone production and nutrient absorption.

Carbohydrates

Carbs fill the remaining calorie budget after protein and fat are accounted for, providing 4 calories per gram — this is typically your body's primary energy source for exercise and daily activity.

Why These Ratios Aren't One-Size-Fits-All

Optimal macro splits vary by individual goals, activity type, and personal preference — endurance athletes often benefit from higher carb intake, while some people thrive on lower-carb approaches. Use this as a reasonable starting point and adjust based on your results and how you feel.

Frequently Asked Questions

Why 1g of protein per pound of body weight?

This is a commonly cited target in fitness and nutrition circles for supporting muscle maintenance or growth, particularly for those who strength train regularly — though some research suggests slightly lower amounts may be sufficient for many people.

Can I adjust the fat percentage?

Yes, use the fat percentage field to shift the balance between fat and carbohydrates based on your personal dietary preference — protein stays fixed based on body weight, while fat and carbs share the remaining calories.

Related Calculators

BMR Calculator TDEE Calculator Calorie Calculator Ideal Weight Calculator Water Intake Calculator One Rep Max Calculator

This calculator is provided for general informational and estimation purposes only. Results should not be treated as professional financial, tax, legal, medical, or engineering advice. Always verify critical calculations with a qualified professional or official source before making decisions.