Macro Calculator
Enter your details, activity level, goal, and preferred diet style to see your daily protein, carbohydrate, and fat targets in grams.
Your calculation is performed in your browser.This result is an estimate for informational and educational purposes. It isn’t a diagnosis and isn’t a substitute for advice from a doctor, registered dietitian, or other qualified professional. See our methodology and sources for the formula used and its limitations.
How it works
The calculator first estimates your daily calorie target the same way the Calorie Calculator does — from your BMR, activity level, and goal — then splits that calorie target into grams of protein, carbs, and fat using the percentage split of your chosen diet style.
Formula & methodology
Grams = (target calories × macro percentage) ÷ calories per gram, where protein and carbs provide 4 calories per gram and fat provides 9 calories per gram.
Worked example
With a target of 2,000 calories on a Balanced split (30/40/30), that's about 150 g protein, 200 g carbs, and 67 g fat per day.
Important notes
- —These are starting-point targets, not fixed requirements — adjust based on how your body responds over a few weeks.
- —For a protein target based specifically on your body weight instead of a percentage split, see the Protein Calculator.