Macro Calculator

Macros (macronutrients) are the three nutrients that provide energy: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Counting macros means hitting target grams of each rather than just a calorie total.

Start from your daily calorie target, then split it by your chosen ratio. For example, on a 2,000-calorie 40/30/30 plan: carbs = 2,000 × 0.40 ÷ 4 = 200 g, protein = 2,000 × 0.30 ÷ 4 = 150 g, fat = 2,000 × 0.30 ÷ 9 ≈ 67 g. This calculator does the math from your calories and ratio.

There's no single best ratio, but higher-protein splits (around 40% protein) help preserve muscle and control hunger in a calorie deficit. A common fat-loss split is 40% protein, 30% carbs, 30% fat. The calorie deficit matters more than the exact ratio.

For muscle gain, aim for a slight calorie surplus with plenty of protein (about 30–35%) and enough carbs (40–50%) to fuel training. A balanced 40% carbs / 30% protein / 30% fat split works well for most lifters in a surplus.

A common guideline is 0.7–1 gram of protein per pound of body weight (about 1.6–2.2 g/kg) for active people and those building or preserving muscle. If your ratio-based protein target is below that, consider a higher-protein split.