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Macro Calculator

Estimate daily protein, carbohydrate, and fat grams from a calorie target.

Personal Details

Estimate a calorie target first, then split it into macro grams using calories per gram.

Unit System
ft
in
lb
years
Gender *

Calorie Goal

Choose maintenance, weight loss, or weight gain to set the calorie target before macro grams are calculated.

If known, this switches BMR to the Katch-McArdle estimate.

%

Need an estimate first? Use the Body Fat Calculator .

Your Macro Targets

Protein, carbs, and fat grams based on a 25/50/25 calorie split.

--
Target Calories
Daily calories used for macros
--
BMR
Calories before activity
--
Activity Factor
Selected multiplier
--
Weekly Change
From selected goal

Maintenance Calories by Activity

Compare TDEE estimates across common activity multipliers.

Method: --
Selected activity: --
Sedentary
BMR x 1.2
--
Light
BMR x 1.375
--
Moderate
BMR x 1.55
--
Very active
BMR x 1.725
--
Extra active
BMR x 1.9
--

Macronutrient Breakdown

General 25% protein, 50% carbohydrate, and 25% fat split.

--
Protein
-- calories
--
Carbs
-- calories
--
Fat
-- calories

Weight Change Timeline

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1 Week
--
1 Month
--
3 Months
--
6 Months

Macro Split

This calculator uses a general 25% protein, 50% carbohydrate, and 25% fat split. Adjust the split for training, medical needs, or diet preference.

How The Macro Calculator Works

The page turns a calorie target into protein, carbohydrate, and fat gram targets.

1. Estimate Calories

The calculator estimates BMR, applies activity to estimate TDEE, then adjusts calories for the selected goal.

2. Split Calories

Target calories are split into 25% protein, 50% carbohydrate, and 25% fat for a general balanced macro estimate.

3. Convert To Grams

Protein and carbs use 4 calories per gram. Fat uses 9 calories per gram. Results are rounded to practical daily gram targets.

Macro targets are planning estimates. Athletes, people managing medical conditions, and anyone with a history of disordered eating should use professional guidance instead of relying on a generic split.

Understanding The Macro Split

Calories drive the total target; macros describe how those calories are distributed.

Protein

Supports lean mass, satiety, and recovery. This calculator assigns 25% of target calories to protein.

Carbohydrates

A primary fuel source for training and daily activity. This calculator assigns 50% of target calories to carbs.

Fat

Supports essential functions and food preference. This calculator assigns 25% of target calories to fat.

Macro Calculator FAQ

Common questions about macro targets and calorie splits.

What macro split does this calculator use?

It uses a general 25% protein, 50% carbohydrate, and 25% fat split, then converts calories to grams with 4 calories per gram for protein and carbs and 9 for fat.

Should I adjust the macro split?

Possibly. Training style, appetite, medical needs, and diet preference can change the right split. Use this as a starting point, not a fixed prescription.

Does the macro calculator include weight-loss goals?

Yes. It first estimates a calorie target from maintenance, loss, or gain goals, then calculates macro grams from that target.