Macro Calculator
Calculate daily protein, carb, and fat intake based on goals.
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How This Macro Calculator Works
This calculator uses established scientific formulas validated in peer-reviewed literature. All calculations run locally in your browser — no data is sent to any server.
Macronutrient Ratio Presets
| Goal | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health |
| Low Carb | 40% | 20% | 40% | Fat loss, insulin control |
| High Protein | 40% | 30% | 30% | Muscle gain, recovery |
| Keto | 30% | 5% | 65% | Ketosis, rapid fat loss |
Protein: The Priority Macronutrient
Regardless of which macro split you choose, protein should be set first because it has the strongest evidence base for specific intake ranges. Research from the International Society of Sports Nutrition recommends 1.4-2.0g per kg of body weight for physically active individuals. Use our Protein Intake Calculator for a personalized recommendation.
Protein is also the most satiating macronutrient — studies consistently show that higher protein diets reduce hunger and spontaneous calorie intake by 10-15%. It also has the highest thermic effect, meaning more calories are burned in digesting protein than carbs or fat.
Carbohydrates: Fuel for Performance
Carbohydrates are your body's preferred fuel source for moderate-to-high intensity exercise. Endurance athletes may need 5-10g of carbs per kg of body weight, while low-activity individuals may function well on 2-3g/kg. The key is matching carb intake to activity level — check your daily burn with the Calories Burned Calculator.
Fat: Essential but Calorie-Dense
Dietary fat is essential for hormone production, vitamin absorption, and cell membrane health. Minimum healthy intake is approximately 20% of total calories (about 0.5g per pound of body weight). Going below this can impair testosterone production, vitamin D absorption, and joint health.
Start by calculating your TDEE, then use this calculator to split into macros. Track your body composition with the Body Fat Calculator and Lean Body Mass Calculator to verify your macros are producing the desired results.
Setting Protein First
Always calculate protein before other macros. Research from ISSN recommends 1.4–2.0g/kg for active individuals. Use the Protein Intake Calculator. Protein is the most satiating macro and has the highest thermic effect (20–30% of calories burned in digestion). After protein, allocate remaining calories between carbs and fat based on your goal and activity level.
Adjusting Macros for Results
If your initial macro split isn't producing results after 2-3 weeks of consistent adherence, adjust systematically. For fat loss stalls: increase protein to 35-40% and reduce carbs, keeping fat above 20% minimum. For muscle gain stalls: increase carbs (the primary fuel for resistance training) and ensure you're eating above your TDEE. For performance issues: increase carbs to 45-55% of total calories, especially for endurance activities tracked with the Pace Calculator or Calories Burned. Always maintain minimum protein via the Protein Intake Calculator.
Frequently Asked Questions
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