Macro / Protein Calculator
Last updated: 2026-06-25
A macro calculator splits your target calories into carbs, protein, and fat. Carbs and protein are 4 kcal per gram, and fat is 9 kcal per gram.
It sets protein first (grams per kg of body weight), then fat at 20-30% of total calories, and assigns the remaining calories to carbs.
Enter your goal and weight
Daily macro split (carbs / protein / fat)
0 / 0 / 0 g
| Nutrient | Grams | Calories | Share |
|---|---|---|---|
| Carbs (4 kcal/g) | |||
| Protein (4 kcal/g) | |||
| Fat (9 kcal/g) | |||
| Total | - | 100% |
Recommended ratios are general guidelines for reference. Appropriate protein and carb amounts can vary with your activity, health, and conditions (e.g. kidney disease), so consult a professional if needed.
How to use
- Enter target calories — Enter your daily target calorie intake (kcal) and your body weight (kg).
- Choose a goal — Pick a goal such as cut, maintain, or bulk, which sets the protein target and fat ratio.
- View results — Press Calculate to see the grams, calories, and percentage for carbs, protein, and fat in a table.
How the macro split works - macros and calories
Macros (macronutrients) are the three energy-providing nutrients: carbohydrate, protein, and fat. The core of a macro calculation is converting calories into grams using each nutrient's energy density.
| Nutrient | kcal per gram | Recommended (when training) |
|---|---|---|
| Protein | 4 kcal | 1.6-2.2 g per kg of body weight |
| Fat | 9 kcal | 20-35% of total calories (min 0.8 g/kg) |
| Carbs | 4 kcal | All remaining calories |
This calculator sets protein first (grams per kg of body weight), assigns fat as a set ratio of total calories, and gives all remaining calories to carbs. If fat falls below 0.8 g per kg, it is raised to that minimum. Check calories burned with the workout calorie calculator and your composition with body composition.
Frequently asked questions (FAQ)
What are macros (carbs, protein, fat)?
Macros (macronutrients) are the three energy-providing nutrients: carbohydrate, protein, and fat. Carbs and protein provide 4 kcal per gram, while fat provides 9 kcal per gram. A macro calculator divides your target calories among these three.
How much protein should I eat per day?
If you train, about 1.6-2.2 g of protein per kg of body weight is generally recommended. Aim for 1.6-2.0 g/kg when cutting (to preserve muscle) and 1.8-2.2 g/kg when bulking. For general maintenance, around 1.2 g/kg is usually enough.
How do I set the carb and fat ratio?
Set protein first, then split the remaining calories between carbs and fat. Typically fat is 20-30% of total calories (at least 0.8 g per kg) and the rest goes to carbs. Increase carbs if you train a lot.
How do I set my target calories?
Base it on your maintenance calories (TDEE): roughly 10-20% below for a cut and 10-15% above for a bulk. Since it depends on activity and metabolism, adjust over 2-3 weeks while watching your weight change.
Related calculators & guides
Last updated: 2026-06-25