Macro Calculator – Find Your Protein, Carbs & Fat Targets
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What Is a Macro Calculator?
A macro calculator determines how many grams of protein, carbohydrates, and fat you should eat daily based on your calorie needs and diet goal. "Macros" (macronutrients) make up all the calories you eat, and balancing them correctly supports muscle maintenance, energy levels, and progress toward your weight goal.
How Macros Are Calculated
This calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, adjusts it for your goal (losing, maintaining, or gaining weight), then splits those calories into protein, carbs, and fat based on your chosen diet type:
| Diet Type | Carbs | Protein | Fat |
|---|---|---|---|
| Balanced | 40% | 30% | 30% |
| Low Carb | 20% | 40% | 40% |
| High Protein | 30% | 40% | 30% |
Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram.
How to Use This Calculator
Enter your age, weight, height, and activity level, then select your goal and preferred diet type. Click "Calculate Macros" to see your daily calorie target broken down into grams of protein, carbs, and fat.
Frequently Asked Questions
Which diet type should I choose?
Balanced works well for general health, low-carb suits those focused on fat loss or blood sugar management, and high-protein supports muscle building and retention during a calorie deficit.
Why is protein prioritized during weight loss?
Higher protein intake helps preserve muscle mass while in a calorie deficit, which supports a healthier body composition as you lose weight.
Do I need to hit my macros exactly every day?
No, treat these as daily targets to aim for on average — being close on most days matters more than perfect precision every single day.
How is this different from the Calorie Calculator?
The Calorie Calculator gives you total calorie targets only. This calculator breaks those calories down further into specific protein, carb, and fat gram targets.