Macro Calculator
Calculate your daily macronutrient targets for protein, carbs, and fat based on your TDEE, fitness goals, and preferred diet split.
Step 1: Your Details
Step 2: Your Goal
Step 3: Macro Split
How to Use This Macro Calculator
- Enter your age, gender, weight, height, and activity level to calculate your TDEE.
- Choose your fitness goal: lose weight, maintain, or gain weight.
- Select a macro split preset (Balanced, Low Carb, High Protein, Keto) or create a custom split.
- View your daily calorie target and the gram breakdown for protein, carbs, and fat on the right.
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Frequently Asked Questions
What are macronutrients?
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides energy (calories) and plays distinct roles in bodily functions, muscle repair, energy production, and hormone regulation.
How do I calculate my daily macros?
First calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation with your age, gender, weight, height, and activity level. Then adjust calories for your goal (lose, maintain, or gain weight). Finally, split those calories into protein, carbs, and fat percentages based on your preferred diet approach.
What is the best macro split for weight loss?
A high-protein split (around 40% protein, 30% carbs, 30% fat) is often recommended for weight loss because protein helps preserve muscle mass during a calorie deficit and promotes satiety. However, the best split depends on your individual needs and preferences.
How many calories per gram do macronutrients have?
Protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram. This is why fat is the most calorie-dense macronutrient and why fat percentages result in fewer grams compared to protein or carbs at the same calorie level.
Understanding Macronutrients and Their Role in Nutrition
Macronutrients are the foundation of your diet, providing the energy and building blocks your body needs to function. Protein is essential for building and repairing muscle tissue, supporting immune function, and producing enzymes and hormones. Most adults need between 0.8 and 1.2 grams of protein per kilogram of body weight, though active individuals and athletes may benefit from higher intakes.
Carbohydrates are your body's preferred source of energy, fueling everything from brain function to intense exercise. Complex carbohydrates from whole grains, vegetables, and legumes provide sustained energy along with fiber and micronutrients. Simple carbs from fruit and dairy offer quick energy and important vitamins.
Dietary fat plays a critical role in hormone production, nutrient absorption (particularly fat-soluble vitamins A, D, E, and K), and cell membrane integrity. Healthy fat sources include nuts, seeds, avocados, olive oil, and fatty fish. Finding the right balance of all three macronutrients, tailored to your activity level and goals, is key to sustainable nutrition and long-term health.