Macro Calculator
Once you know roughly how many calories you need, the next question is where they should come from. This macro calculator splits a daily calorie target into grams of protein, fat and carbohydrates. If you don't have a calorie target yet, start with the TDEE calculator.
Not medical advice. This calculator gives an educational estimate only. It does not diagnose any condition or replace advice from a doctor, registered dietitian or other licensed professional. If you are pregnant, under 18, managing a medical condition or taking medication, talk to a clinician before changing how you eat or train.
How it works
The calculator sets protein first, then fat, and gives the remaining calories to carbohydrates:
- Protein = body weight (kg) × your chosen grams per kg. Protein has 4 kcal per gram.
- Fat = daily calories × fat share ÷ 9, since fat has 9 kcal per gram.
- Carbohydrates = (calories − protein calories − fat calories) ÷ 4.
Example: 2,200 kcal, 170 lb (77.1 kg), 1.6 g/kg protein and 30% fat gives about 123 g protein (494 kcal), 73 g fat (660 kcal) and 262 g carbohydrates (1,046 kcal).
Protein is based on body weight rather than a percentage because your need for it depends on body size and training, not on how much you eat in total. The general RDA is 0.8 g/kg for adults, which is set to prevent deficiency. Research on people who strength train, including a 2018 meta-analysis in the British Journal of Sports Medicine, found gains in lean mass leveled off around 1.6 g/kg per day, with 2.2 g/kg as a reasonable upper bound. Higher intakes are often used while dieting to help keep muscle.
How to read your results
The table shows grams per day and each macro's share of calories. The Dietary Guidelines' acceptable ranges for adults are 10-35% of calories from protein, 20-35% from fat and 45-65% from carbohydrates. The calculator warns you if carbs fall below that range. Hitting your numbers within about 10 grams on most days is plenty; daily perfection isn't needed. For food ideas and how to spread protein across meals, see our protein intake guide.
Limitations
- If you carry a lot of body fat, basing protein on total weight can overshoot. Using your goal weight instead is a common adjustment.
- Macros say nothing about food quality. Fiber, vegetables, fruit, whole grains and limiting saturated fat still matter for heart health; see cholesterol numbers explained.
- People with kidney disease, diabetes or other conditions may need different targets set by a clinician. If you track blood sugar, our glucose and A1C guide covers the basics.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. (Source of the RDA and AMDR ranges.)
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376-384.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025.
- NIH National Library of Medicine, MedlinePlus. Protein in diet.