Calculate your daily protein, carbs, and fat intake based on calories
Calculate your macros in 3 easy steps
Macros (macronutrients) are the percentage of total calories from protein, carbs, and fat. Each has different calories per gram: Protein 4kcal, Carbs 4kcal, Fat 9kcal
The nutrient ratios provided by this calculator are general reference values and may not be appropriate for individual health conditions, allergies, or medical situations. Please consult a registered dietitian or healthcare professional before starting any specific diet plan.
Macronutrients are the three main nutrients the body needs in large quantities to obtain energy: protein, carbohydrates, and fat. Protein is essential for muscle synthesis and recovery, carbohydrates serve as the primary energy source, and fat is crucial for hormone production and the absorption of fat-soluble vitamins.
The generally recommended balanced diet ratio is 40–55% carbohydrates, 25–35% protein, and 20–35% fat. However, the ideal ratio varies based on individual goals — a high-protein diet may be advantageous for weight loss, while a higher carbohydrate ratio may benefit endurance athletes.
Yes, the optimal macro ratio varies by goal. If you want to gain muscle, it is beneficial to increase protein to 1.6–2.2g per kg of body weight. For weight loss, a high-protein, low-carbohydrate diet that maintains high protein intake while reducing carbs is effective.
Protein and carbohydrates each provide 4kcal per gram, while fat provides 9kcal per gram. Knowing the total calories and the ratio of each nutrient allows you to calculate intake in grams. This calculator automatically derives the gram amounts based on the calories you enter and the ratio you select.
Going beyond simply counting calories and managing your macronutrients allows you to achieve various goals such as weight loss, muscle gain, and improved fitness more effectively. Even with the same calorie intake, body composition can differ depending on the nutritional breakdown.
If your goal is weight loss, a low-carb, high-protein diet that maintains high protein intake while reducing carbohydrates is effective. For muscle gain, adequate carbohydrate intake alongside sufficient protein is important for energy supply. For endurance athletes, increasing the carbohydrate ratio to maximize glycogen storage is advantageous.
After setting your macro targets, it is important to achieve them through real foods. Protein is best sourced from chicken breast, eggs, tofu, and legumes; carbohydrates from complex sources like brown rice, sweet potatoes, and oats; and healthy fats from avocados, olive oil, and nuts. When starting out, keeping a food journal to track your macros can be very helpful.