Macro Calculator
Work out your daily macros: grams of protein, carbohydrates and fat for weight loss, maintenance or muscle gain, with balanced, low-carb and keto splits. Free.
- Protein (30%)
- 160 g
- Carbohydrates (40%)
- 213 g
- Fat (30%)
- 71 g
An estimate from a published formula, for general information. It isn't medical advice; talk to a doctor or dietitian about your own needs.
From calories to grams
Macronutrients are where calories come from: protein and carbohydrates have about 4 kcal per gram, fat about 9. The calculator estimates your daily calorie target from your body and activity, then splits it into grams by the diet style you pick. Balanced (30% protein, 40% carbs, 30% fat) suits most people; high protein helps keep muscle while losing fat; low carb and keto cut carbohydrates sharply in favour of fat. Hitting your calories matters most for weight change; macros mainly shape how full you feel and how much muscle you keep.
How to use it
- 1
Enter your details
Sex, age, height, weight and activity level.
- 2
Pick a goal and diet style
Lose weight, maintain or gain, and the split that suits how you like to eat.
- 3
Track the grams
Use the daily protein, carb and fat targets in a food tracking app.
Frequently asked questions
What macro ratio is best for weight loss?
Any ratio works if you're in a calorie deficit. A higher protein share (30–40%) tends to keep you fuller and protects muscle, which makes the diet easier to stick to.
How many carbs are in a keto diet?
Usually under 50 g a day, often 20–30 g, which is about 5% of calories. The keto split here uses 5% carbs, 25% protein and 70% fat.
Do I have to hit my macros exactly?
No. Being within 5–10 g of each target is plenty. Get your calories and protein right first.
Is anything sent to a server?
No. Everything is calculated in your browser, and nothing you type is stored or sent anywhere.