Macronutrients ("macros") are the three nutrients that provide calories: protein, carbohydrates, and fat. Tracking grams of each is a common approach to structured nutrition.

Which diet style should I choose?

Balanced suits most general goals, High Protein favors muscle building and satiety, Low Carb suits those limiting carbohydrate intake, and Keto is a very low-carb, high-fat approach — choose based on what you can sustain.

Do I need to hit these numbers exactly every day?

No — most people find it more sustainable to aim for these targets on average across the week rather than hitting them precisely every single day.

Health & Fitness

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.

Fill in your details, goal, and diet style to see your daily macro targets.

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

Target calories are found first (BMR × activity multiplier + goal adjustment, minimum 1,000). That total is then split by the percentages of your chosen macro plan and converted to grams using the energy in each nutrient.

Target caloriesTarget = (BMR × Activity multiplier) + Goal adjustment

ProteinProtein (g) = Target × Protein % ÷ 4

CarbsCarbs (g) = Target × Carb % ÷ 4

FatFat (g) = Target × Fat % ÷ 9

What each term means

The number 4: Calories in 1 gram of protein or carbohydrate.
The number 9: Calories in 1 gram of fat.

Macro plans (share of calories)

Plan	Protein	Carbs	Fat
Balanced	30%	40%	30%
Low carb	35%	25%	40%
High protein	40%	35%	25%
Keto	25%	5%	70%

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.

Common uses

—Setting up If It Fits Your Macros (IIFYM) style flexible dieting targets.
—Structuring meal plans around specific protein, carb, and fat gram targets.
—Adjusting nutrition strategy for a muscle-building, fat-loss, or maintenance phase.

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.