Macros Calculator
Split your daily calories into protein, carbs, and fat.
Enter your calories to see your macros
Your daily protein, carbs, and fat — in grams and percentages, with preset splits to compare.
How to use this calculator
- 1
Enter your daily calories
Your daily calorie target. Don't know it? Calculate your TDEE first. That gives you maintenance, and you can adjust from there.
- 2
Pick a split
Balanced, High protein, Low carb, or Keto. Balanced is the flexible default; the others trade carbs for protein or fat. How each compares with the IOM's AMDR reference ranges is covered in the methodology below.
- 3
Read your results
Grams, calories, and percentage for protein, carbs, and fat. Click any split in the comparison list to see how the numbers shift.
What are macros?
Macros (short for macronutrients) are the three nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides energy (calories) but plays a different role in the body.
While total calories drive weight change, the split between macros influences body composition, satiety, performance, and how your diet feels day to day.
The three macros
- Protein (4 kcal/g) — builds and repairs muscle, makes enzymes and hormones. Generally the most filling per calorie of the three macros. Most active adults do well with 1.6–2.2 g per kg of bodyweight per day.
- Carbohydrates (4 kcal/g) — primary fuel for high-intensity exercise and the brain. Includes sugars, starches, and fiber.
- Fat (9 kcal/g) — essential for hormones, vitamin absorption, and cell membranes. More than twice the calories per gram of protein or carbs.
Which split should I use?
No single split is "best." The right one depends on your goal, training style, food preferences, and what you can stick to. Here's how the four supported splits compare. Numbers in parentheses are protein / carbs / fat as percent of total calories.
Balanced (30 / 40 / 30)
Default starting point. Good for general fitness, body recomposition, most people most of the time.
High protein (40 / 30 / 30)
Favored for fat loss and lean-muscle retention. Higher protein helps with satiety in a deficit and protects muscle mass.
Low carb (30 / 20 / 50)
Higher fat, reduced carbs. Some people find this more satiating; useful if you prefer fewer/larger meals.
Keto (25 / 5 / 70)
Very low carb, intended to induce ketosis. A specific dietary protocol, not a general default. Outside the IOM AMDR.