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Macro Calculator
Split your daily calories into protein, carbs and fat — instantly. Pick your goal and get exact grams to hit each day.
What are macronutrients?
Macronutrients ("macros") are the three nutrients your body needs in large amounts: protein, carbohydrates and fat. Each provides energy: protein and carbs deliver 4 kcal per gram, fat delivers 9 kcal per gram. Hitting the right split matters because each macro plays a different role — protein preserves and builds muscle, carbs fuel training and brain work, fat supports hormones and absorbs fat-soluble vitamins. Tracking macros is more useful than just counting calories: two 2000-kcal days can give very different results depending on how those calories are distributed.
How to use this calculator
First figure out your daily calorie target. If you don't know it, run our TDEE calculator and copy the cut, maintain or bulk number into the field above. Then choose your goal and the calculator instantly gives you grams of protein, carbs and fat plus the kcal each macro contributes. Use the grams as a daily target — within 5–10 g either way is fine. A nutrition app like MacroFactor, Cronometer, or MyFitnessPal makes hitting the numbers much easier.
How the math works
We split total calories by percentage and convert each share into grams using the energy density of each macro: protein and carbs = 4 kcal/g, fat = 9 kcal/g. So protein grams = (calories × protein %) ÷ 4, and fat grams = (calories × fat %) ÷ 9. The cut/maintain/bulk percentages used here are evidence-based middle ground — high enough on protein to preserve muscle in a deficit and to support growth in a surplus.
Macro split presets
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Cut | 40% | 40% | 20% |
| Maintain | 30% | 40% | 30% |
| Bulk | 25% | 50% | 25% |
Why a high-protein split wins
When losing fat, protein is the macro you cannot afford to skimp on. It preserves muscle in a deficit, keeps you full far longer than carbs or fat, and has the highest thermic effect — your body burns roughly 20–30% of protein calories just digesting it. That's why our cut preset puts protein at 40% of intake. In a maintenance phase the demand is lower, but going below 1.6 g/kg of bodyweight starts to leave gains on the table. In a bulk, carbs become the priority because they fuel hard training and replenish glycogen, while protein stays high enough to convert excess calories into muscle rather than fat. Whatever your phase, treat the protein number as non-negotiable and let carbs and fat flex around your preferences.