Macro Calculator
Enter your daily calorie target and body weight to split your calories into protein, carbs, and fat targets in grams. Protein is set at 1 gram per pound of bodyweight, a standard fitness benchmark, with the remainder split between fat and carbs.
How to calculate macro
This split starts with protein at 1 gram per pound of bodyweight, a well-established target for preserving or building muscle, worth 4 calories per gram. Fat is set to 25% of total calories, a common baseline that supports hormone health, worth 9 calories per gram. Whatever calories remain go to carbs at 4 calories per gram, fueling training and daily activity. Adjust the calorie input to match your goal (from your TDEE calculator result) and the macros scale with it.
Protein (g) = weight (lb) x 1; Fat (kcal) = calories x 25%; Carbs = remaining calories / 4
Worked example
A 160 lb person targets 2,000 calories per day.
- Protein: 160 lb x 1 = 160 g, which is 160 x 4 = 640 calories
- Fat: 2,000 x 25% = 500 calories, which is 500 / 9 = 55.6 g
- Carbs: 2,000 - 640 - 500 = 860 calories, which is 860 / 4 = 215 g
Result: 160 g protein, 215 g carbs, and 55.6 g fat for a 2,000-calorie day.
Frequently asked questions
What are macros?
Macronutrients (macros) are the three sources of calories in food: protein, carbohydrates, and fat. Protein and carbs each provide 4 calories per gram, while fat provides 9 calories per gram. Tracking macros, not just total calories, lets you shape a diet around body-composition goals like building muscle or losing fat.
Why 1 gram of protein per pound of bodyweight?
It is a long-standing rule of thumb in strength and physique training, roughly equivalent to 2.2 g per kg, that comfortably covers the higher end of research-supported ranges for muscle maintenance and growth during a calorie deficit or surplus. Some research suggests slightly less is sufficient, but 1 g per lb is a simple, safe target that rarely falls short.
Why does this calculator use 25% of calories for fat?
A quarter of total calories from fat is a widely used baseline that supports hormone production without crowding out carbs for training energy. Some diets (such as low-carb or ketogenic plans) intentionally raise the fat percentage and lower carbs; this calculator's default suits a general balanced approach.
Where do I get my daily calorie target?
Use the TDEE calculator to find your maintenance calories, then adjust: eat below TDEE to lose weight (a 500-calorie deficit is a common starting point) or above it to gain. Enter that adjusted number into this macro calculator's calories field to get the matching protein, carb, and fat targets.
Can I change the protein-to-fat-to-carb ratio?
This calculator uses fixed, well-supported defaults (1 g/lb protein, 25% fat, remainder carbs) to keep the result simple and defensible. If you follow a specific diet style such as keto or a higher-protein bodybuilding split, adjust the resulting grams manually, for example, lowering carbs and raising fat for a low-carb approach.