Macro Calculator
Split daily calories into protein, carbs and fat by goal โ in grams.
About this calculator
Calories and body weight in; gram targets out for the three macros, under five goal presets from fat-loss to endurance. The per-kilogram protein check tells you whether your protein lands inside the evidence-backed training range.
The honest hierarchy
Sports nutrition's consensus, in order: total calories decide whether weight moves; protein (1.6โ2.2 g/kg when training) decides whether that change is fat or muscle; and the carb-fat balance is largely preference โ adherence beats optimisation, which is why five splits are offered rather than one truth. The arithmetic underneath: protein and carbs carry 4 kcal/g, fat 9, so percentages convert straight to grams. Get your calorie number from the calorie calculator first; the protein target has its own deeper tool. Not medical advice.
Frequently asked questions
What macro split should I use?
Any split you'll stick to that lands protein around 1.6-2.2 g/kg. Calories drive weight change, protein protects muscle, and the carb-fat balance is mostly personal preference โ pick by adherence.
Why are fat grams smaller than carb grams at the same percentage?
Fat carries 9 kcal per gram versus 4 for carbs and protein โ so 30% of calories from fat is fewer grams than 30% from carbs. The calculator does this division for you.
Do I need to hit macros exactly?
No โ within ~10 g of each target is functionally on-plan. Calories and weekly consistency matter far more than daily precision.
What is IIFYM?
'If It Fits Your Macros' โ the approach of eating anything that fits gram targets rather than following food rules. These targets are exactly what it tracks against.