Health & Fitness
Macro Calculator
Turn a calorie target into grams of protein, carbs and fat for the way you like to eat.
For information only. Results are estimates and are not medical advice. Please talk to a doctor or qualified professional about your own health.
About the Macro Calculator
Protein and carbohydrates provide 4 kcal per gram and fat provides 9 kcal per gram. The calculator picks your calories from your stats and goal, then splits them by the diet style you choose.
Treat the result as a starting point. Adjust after two weeks based on hunger, energy and progress.
Frequently asked questions
Which macro split is best for fat loss?
There is no single best split. A higher-protein split helps many people feel full and keep muscle while in a deficit; choose the one you can follow consistently.
Do I need to track macros every day?
Not necessarily. Many people track for a few weeks to learn portion sizes, then eat intuitively.