Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your calorie goal and chosen macro split.
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Daily Macro Targets
Protein0g
Carbs0g
Fat0g
📐 Formula
Protein (g) = Calories × Protein% ÷ 4. Carbs (g) = Calories × Carb% ÷ 4. Fat (g) = Calories × Fat% ÷ 9
Frequently Asked Questions
A common recommendation is 0.7–1g of protein per pound of bodyweight (1.5–2.2g per kg) for active individuals. Sedentary adults need about 0.36g per pound. Protein supports muscle maintenance and satiety.
A common weight loss split is 40% protein, 30% carbs, 30% fat. Higher protein preserves muscle while in a calorie deficit. Always prioritise hitting your calorie goal first.
Protein: 4 calories/gram. Carbohydrates: 4 calories/gram. Fat: 9 calories/gram. Alcohol is 7 calories/gram but provides no nutritional value.