Macro Calculator
Calculate your daily macronutrient split — protein, carbs, and fat based on your calorie target.
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Protein
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Carbs
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Fat
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Total %
Recent Calculations
What Is Macro?
Macronutrients (macros) are protein, carbohydrates, and fat — the three main sources of calories. The right ratio depends on your goals.
Formula
Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/gExample
On 2,500 calories with 30/40/30 split: 188g protein, 250g carbs, 83g fat.
Frequently Asked Questions
What macro split is best for weight loss?
High protein (30-40%), moderate carb (30-40%), moderate fat (20-30%) supports satiety and muscle preservation.
Do macros matter more than calories?
Calories determine weight change. Macros determine body composition, energy levels, and satiety.