Macro Calculator
Get your daily protein, carb, and fat targets in grams. Pick a diet style, set your goal, and see exactly what to aim for at each meal.
Stay at current weight
Related calculators
What are macros and why should you track them?
Macronutrients — protein, carbohydrates, and fat — are the three types of nutrients your body needs in large amounts. Each gram of protein and carbs provides 4 calories. Each gram of fat provides 9. How you divide your calories among these three directly affects your body composition, energy levels, and performance.
Two people eating 2,000 calories can look completely different depending on their macro split. Someone eating 40% protein will preserve more muscle during a cut than someone eating 15% protein at the same calorie level. That difference compounds over months.
How to choose the right diet style
There is no single best macro ratio. What works depends on your goals, preferences, and how your body responds. Here is a practical guide:
Balanced works for most people — it provides enough protein for muscle maintenance, moderate fat for hormonal health, and sufficient carbs for energy. If you are unsure, start here.
High protein is ideal when you are in a calorie deficit or doing resistance training. The extra protein (2.2g/kg) preserves muscle and increases satiety.
Low carb can help with appetite control and may benefit people with insulin resistance. You will feel less hungry between meals, but intense exercise performance may drop initially.
Keto is a specific protocol that puts your body into ketosis (burning fat as primary fuel). It works for some people but requires strict adherence to under 50g carbs per day. Not recommended without research.
Protein: the one macro most people under-eat
The average American eats about 1.0g of protein per kg of body weight. That is enough to survive but not enough to thrive. Research from the International Society of Sports Nutrition recommends 1.6-2.2g/kg for active individuals — nearly double what most people eat.
Higher protein intake preserves muscle during weight loss, helps you recover from workouts faster, and increases satiety (you feel full longer). If you are going to optimize one macro, make it protein. The rest is less critical.
Use our TDEE calculator to find your baseline calories, then use this macro calculator to split them. Track your meals with CalShot to see if your actual intake matches the plan.