Macro Calculator
Turn your daily calorie goal into gram targets for protein, carbs, and fat — with presets for balanced, high-protein, low-carb, and keto.
Calories per gram
Grams = (Calories × split %) ÷ cal-per-gram
Protein: 2,000 × 30% ÷ 4 = 150 g · Carbs: 2,000 × 40% ÷ 4 = 200 g · Fat: 2,000 × 30% ÷ 9 = 67 g
Choosing a split that works
Protein is the macro that matters most to get right — it preserves muscle in a deficit and keeps you full, so anchor it around 0.7–1.0 g per pound of bodyweight (see the protein calculator) and let carbs and fat fill the remaining calories to taste. Carbs fuel hard training; fat supports hormones and satiety. There's no single "best" split — adherence beats optimization, so pick the pattern you enjoy eating. Set your calorie number first with the calorie or TDEE calculator, then use these gram targets in a food-tracking app.
Common mistakes when setting macro targets
- Setting protein as a percentage instead of by body weight. A fixed percentage split can under- or over-shoot protein needs depending on total calories — anchoring protein grams to body weight first, then filling carbs and fat around it, is more reliable.
- Chasing an extreme split without a reason. Keto and very-low-carb splits suit specific goals or medical needs, but there's no inherent metabolic advantage for most people over a balanced or high-protein split at the same calories.
- Ignoring fiber and micronutrients while hitting gram targets. It's possible to hit protein, carb, and fat numbers with low-quality food sources — macros track quantity, not nutritional quality, so food choice still matters.
- Recalculating macros without updating the calorie goal first. Since gram targets are derived from the calorie number, changing your weight goal without revisiting the calorie calculator first will leave the macro split misaligned with your actual target.
Frequently asked questions
What are macros?
Protein, carbs (4 cal/g each) and fat (9 cal/g) — the calorie-providing nutrients.
What is a good macro split?
Balanced 30/40/30 suits most; higher protein aids fat loss. Set protein by bodyweight, not just percentage.
How much protein do I need?
About 0.7–1.0 g per pound of bodyweight for active people.
Does the specific macro split matter for weight loss?
Total calories matter most for weight change; macro split mainly affects satiety, muscle retention, and how sustainable the diet feels. Adequate protein specifically helps preserve muscle during a deficit.
Should I adjust my macros on workout vs. rest days?
Some people shift carbs higher on training days and lower on rest days while keeping protein constant, a pattern sometimes called carb cycling — it's optional and mainly a preference for those doing intense or frequent training.
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Medical disclaimer: General guidance, not a personalized nutrition plan or medical advice. Consult a registered dietitian for individual needs. Last reviewed: July 2026.