Daily macro calculator for protein, carbs and fat
Calculate your ideal daily macros for weight loss, muscle gain, or maintenance. Get personalized protein, carb, and fat targets.
Use your TDEE or a custom target from your diet plan
Used to calculate minimum protein needs
Related tools
What are macros?
Macronutrients, usually shortened to macros, are the three main nutrients that provide calories:
- Protein:
4 kcal/g - Carbohydrates:
4 kcal/g - Fat:
9 kcal/g
Tracking macros helps you do more than just hit a calorie target. It helps ensure you get enough protein to support muscle retention or growth, enough carbohydrates to fuel training and activity, and enough fat to support hormones, recovery, and nutrient absorption.
Macro splits by goal
| Goal | Protein | Carbohydrates | Fat |
|---|---|---|---|
| Fat loss | 40% | 35% | 25% |
| Maintain / recomposition | 30% | 40% | 30% |
| Muscle gain | 30% | 50% | 20% |
How to calculate macros from calories
Once you know your daily calorie target (from a TDEE calculator), converting it to grams is straightforward:
protein grams = (calories × protein%) ÷ 4
carbohydrate grams = (calories × carb%) ÷ 4
fat grams = (calories × fat%) ÷ 9
Example: 2,400 kcal with a 30/40/30 split:
- Protein: (2400 × 0.30) ÷ 4 = 180 g
- Carbohydrates: (2400 × 0.40) ÷ 4 = 240 g
- Fat: (2400 × 0.30) ÷ 9 = 80 g
Protein: the most important macro
Protein is the most critical macro to set correctly because it has the highest impact on body composition and is the most commonly under-consumed, particularly during a calorie deficit.
Recommended protein targets:
| Goal | Protein per kg of bodyweight |
|---|---|
| Sedentary, maintenance | 0.8 g/kg |
| Active, maintenance | 1.2–1.6 g/kg |
| Fat loss (preserving muscle) | 1.6–2.2 g/kg |
| Muscle gain | 1.6–2.2 g/kg |
| Recomposition | 2.0–2.4 g/kg |
Higher protein during a deficit helps preserve lean muscle mass, which would otherwise be lost alongside fat. Protein also has the highest thermic effect of food — roughly 20–30% of protein calories are used in digestion and metabolism, compared to 5–10% for carbohydrates and 0–3% for fat. This means high-protein diets have a slight metabolic advantage beyond their muscle-preserving effect.
For a 75 kg person targeting fat loss, a protein target of 1.8–2.0 g/kg means 135–150 g of protein per day.
Carbohydrates: fuel for performance
Carbohydrates are the body's preferred fuel for high-intensity exercise. Muscle glycogen — stored carbohydrate — powers anything above moderate intensity: strength training, interval cardio, team sports. Running low on glycogen impairs performance, recovery, and focus.
For sedentary or lightly active people, carbohydrate needs are lower and fat can provide a larger share of energy. For athletes or people training 4+ times per week, keeping carbohydrates relatively high (45–55% of calories) supports performance and recovery.
Low-carbohydrate diets work by forcing the body to use fat as its primary fuel (ketosis, in the extreme case). They can be effective for fat loss and for managing blood sugar in people with insulin resistance. However, they typically impair high-intensity performance and are not necessary for fat loss — a calorie deficit works regardless of macro composition.
Fat: the minimum matters more than the maximum
Unlike carbohydrates, fat has a meaningful minimum intake requirement. Dietary fat is essential for:
- Absorbing fat-soluble vitamins (A, D, E, K)
- Producing hormones (including testosterone and oestrogen)
- Maintaining cell membrane integrity
- Supporting brain function (the brain is approximately 60% fat by dry weight)
The generally accepted minimum is around 0.5–0.7 g of fat per kg of bodyweight, or no less than 20% of total calories. Dropping fat below this level — common in very low-fat diets — can suppress hormone production and impair health over time.
For most people, fat intake naturally falls in range when protein and carbohydrate targets are set correctly, since the three macros must sum to 100% of calories.
Adjusting macros over time
Starting macro targets are estimates based on averages. Real results depend on individual metabolism, food quality, training intensity, sleep, and stress. Plan to review and adjust after 2–3 weeks of tracking.
Signs your protein is too low: Unusual muscle soreness, slow recovery, difficulty maintaining strength in a deficit.
Signs your carbohydrates are too low: Poor workout performance, persistent fatigue, brain fog, strong cravings.
Signs your fat is too low: Hormonal irregularities, dry skin and hair, low energy and mood, fat-soluble vitamin deficiencies over the long term.
The numbers from a macro calculator are a starting point. Consistent tracking for a few weeks, combined with attention to how you feel and perform, will tell you more about your actual needs than any formula can.
Frequently asked questions
How much protein do I need per day?
Most research recommends 1.6–2.2 g of protein per kg of body weight per day for people who exercise regularly. For sedentary adults, the minimum is around 0.8 g/kg. Higher intakes (up to 2.4 g/kg) are beneficial during a calorie deficit to preserve muscle mass.
Should I track macros or just calories?
Tracking total calories is the most important factor for weight change, but macros matter for body composition. If you eat at a deficit but consume too little protein, you risk losing muscle alongside fat. For general health, hitting your calorie and protein targets is usually sufficient. For athletic performance or body recomposition, tracking all three macros gives more precise control.
What are the calories per gram for each macro?
Protein provides 4 kcal per gram, carbohydrates provide 4 kcal per gram, and fat provides 9 kcal per gram. Alcohol provides 7 kcal per gram but has no nutritional value. Because fat is over twice as calorie-dense as protein or carbs, small amounts of high-fat food can add up quickly in a calorie budget.
Is a low-carb or low-fat diet better for fat loss?
Research consistently shows that neither approach is superior when total calorie intake is equal. The best diet is the one you can sustain long-term. Low-carb diets tend to reduce appetite and water retention quickly, while low-fat diets are often easier to maintain for people who prefer volume eating. The macro split matters far less than the total calorie balance.
How do I find my calorie target to enter here?
Use a TDEE calculator first to find your maintenance calories, then adjust based on your goal: subtract 300–500 kcal for fat loss, or add 200–500 kcal for muscle gain. You can use the TDEE calculator on this site to get your starting number, then enter it here to break it down into protein, carbs, and fat targets.
How many meals should I eat per day?
Meal frequency has minimal impact on fat loss or muscle gain when total daily intake is the same. Most people do well with 3–5 meals per day spread evenly. For muscle gain, distributing protein across 3–4 meals of 30–40 g each may slightly improve muscle protein synthesis compared to eating it all in one or two sittings.
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