Calculate your daily macronutrient needs (protein, carbs, fat) based on calorie goals. Free macro calculator with examples and FAQ.
Macronutrients (macros) are the three main types of nutrients that provide energy: protein, carbohydrates, and fat. The macro calculator distributes your daily calories among these three macros based on your fitness goal. Proper macro balance is essential for body composition, energy levels, and overall health.
Protein: 4 cal/g | Carbs: 4 cal/g | Fat: 9 cal/g
Lose: 40% protein / 30% carbs / 30% fat
Maintain: 30% protein / 40% carbs / 30% fat
Gain: 25% protein / 50% carbs / 25% fatEach macronutrient provides a different number of calories per gram: protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. The distribution varies by goal: higher protein for weight loss (to preserve muscle), balanced for maintenance, and higher carbs for muscle gain (to fuel workouts).
| Input | Output |
|---|---|
| 2,000 kcal, Maintain goal | Protein: 150g (30%), Carbs: 200g (40%), Fat: 67g (30%) |
| 1,500 kcal, Lose goal | Protein: 150g (40%), Carbs: 113g (30%), Fat: 50g (30%) |
| 2,500 kcal, Gain goal | Protein: 156g (25%), Carbs: 313g (50%), Fat: 69g (25%) |