Macro Calculator

Turn your daily calories into grams of protein, carbohydrates and fat with presets for balanced, low-carb, high-protein and keto diets.

Age

years

Sex

Height (feet)

Height (inches)

Weight

Activity level

Goal

Diet style

Custom calories (optional)

cal/day

Leave blank to use the calories worked out from your body and goal.

Daily calorie target

2,661 calories

Protein: 133 g (20%)
Carbohydrates: 333 g (50%)
Fat: 89 g (30%)
Protein per kg of body weight: 1.8 g/kg
Maintenance calories (TDEE): 2,661 calories/day
Diet and goal: Balanced, Maintain weight
Activity level: Moderately active: exercise 3–5 days a week

This result is not medical advice.

Macros for each diet style at your calorie target

Diet style	Carbs / Protein / Fat	Protein	Carbs	Fat
Balanced	50% / 20% / 30%	133 g	333 g	89 g
Moderate carb	40% / 30% / 30%	200 g	266 g	89 g
Low carb	25% / 35% / 40%	233 g	166 g	118 g
High protein	30% / 40% / 30%	266 g	200 g	89 g
Ketogenic	5% / 25% / 70%	166 g	33 g	207 g

About the macro calculator

Macronutrients are the three nutrients that supply calories: protein and carbohydrates give 4 calories per gram, and fat gives 9. After your calories are set, the split between them decides how your diet feels and performs: protein supports muscle and fullness, carbohydrates fuel training, and fat supports hormones and absorbing some vitamins.

The calculator works out your maintenance calories, adjusts them for your goal by 10 or 20 percent, and divides the total by the diet style you choose. You can also type your own calorie target. The table compares every diet style at the same calories so you can see how the grams change.

These splits are starting points. Many guidelines suggest 10 to 35 percent of calories from protein, 45 to 65 from carbohydrates and 20 to 35 from fat for the general population, so low-carb and keto presets sit outside that range and are best used with advice from a professional.

Formula

Calories = TDEE × (1 + goal adjustment)
Protein (g) = calories × protein % ÷ 4
Carbohydrates (g) = calories × carb % ÷ 4
Fat (g) = calories × fat % ÷ 9

Example

At 2,661 calories a day with the balanced split (50% carbs, 20% protein, 30% fat) the targets are 133 g of protein, 333 g of carbohydrates and 89 g of fat.