Macro Calculator – Daily Protein, Carbs & Fat for Your Goal
Our macro calculator gives you a personalized macronutrient breakdown based on your body stats and fitness goal — whether you want to lose fat, build muscle, or maintain your weight.
Macro Calculator
What Are Macros?
- Protein – 4 cal/g. Builds and repairs muscle.
- Carbohydrates – 4 cal/g. Primary energy source.
- Fat – 9 cal/g. Hormones and brain function.
Macro Split by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 40% | 30% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle Gain | 35% | 45% | 20% |
Frequently Asked Questions
How many grams of protein per day?
A general rule: 0.7–1g per pound of body weight (1.5–2.2g per kg).
Should I track macros or just calories?
Calories determine weight change, macros determine body composition. Track both for best results.
What is IIFYM?
If It Fits Your Macros — eat any food as long as it fits your daily macro targets.