Macro Calculator

Calculate your macronutrient breakdown from total calories. Get detailed protein, fat, and carbohydrate grams and percentages for your diet goals.

Macro Split

kcal

Range: 1-10,000 kcal

%
%
%
Total: 100%

Enter your total calories and macro percentages, then click Calculate to see your detailed macronutrient breakdown with charts and meal distribution.

Complete User Guide

What are Macronutrients?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each provides energy (calories) and serves unique functions in your body.

Total Calories = Protein + Fat + Carbs

Protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. Understanding your macro breakdown helps you optimize your diet for your specific goals.

Macronutrient Functions

Protein (4 cal/g)

Essential for muscle building, repair, and maintenance. Supports immune function, hormone production, and satiety. Recommended: 0.8-2.2g per kg body weight depending on activity level.

Fat (9 cal/g)

Provides energy, supports hormone production, aids vitamin absorption, and protects organs. Essential for brain health. Recommended: 20-35% of total calories.

Carbohydrates (4 cal/g)

Primary energy source for your body and brain. Supports exercise performance and recovery. Recommended: 45-65% of total calories for most people, lower for low-carb diets.

How to Use This Calculator

  1. Enter your total daily calorie target (use a TDEE calculator if unsure)
  2. Use quick presets or manually adjust macro percentages using sliders
  3. Ensure percentages sum to 100% (the calculator will warn you if they don't)
  4. Click 'Calculate Macros' to see your breakdown
  5. Review the charts and meal distribution recommendations
  6. Adjust percentages based on your goals and preferences

Common Macro Splits

Balanced: 30% Protein, 30% Fat, 40% Carbs

Standard balanced diet suitable for most people. Good for general health and maintenance.

High Protein: 40% Protein, 30% Fat, 30% Carbs

Ideal for muscle building, weight loss with muscle preservation, and increased satiety.

Low Carb: 35% Protein, 40% Fat, 25% Carbs

Reduced carbohydrate intake. Good for weight loss, blood sugar control, and some athletes.

Ketogenic: 20% Protein, 70% Fat, 10% Carbs

Very low carbohydrate, high fat diet. Promotes ketosis. Requires careful planning and monitoring.

Understanding Your Results

Macro Grams

The actual amount in grams you should consume daily. Use this for meal planning and tracking.

Macro Calories

The calories contributed by each macronutrient. These should sum to your total daily calories.

Meal Distribution

Suggested breakdown across meals: Breakfast (25%), Lunch (35%), Dinner (30%), Snacks (10%). Adjust based on your schedule and preferences.

Important Notes

  • Macro percentages must sum to exactly 100%. The calculator will warn you if they don't.
  • Optimal macro splits vary based on goals, activity level, body composition, and individual preferences.
  • Meal distribution is a suggestion. Adjust timing based on your schedule, training, and preferences.
  • Consult with registered dietitians or nutritionists for personalized macro recommendations, especially for specific health conditions.

📤 Share This Tool