Your daily protein, carbs and fat
Macro calculator — protein, carbs & fat.
Get your personal daily targets in grams — for weight loss, maintenance or gain. One form, one result. If you enter height and weight, you can use metric (cm, kg) or US & UK (ft/in, lb).
Enter your details and choose how you want to split your calories (balanced, high-protein, low-carb or keto). You'll get daily targets in grams for protein, carbs and fat — so you know what to aim for when planning meals.
We don't save your data. This tool is for education only; it does not replace advice from a doctor or dietitian.
What are macros?
Macronutrients (“macros”) are the nutrients that supply calories: protein, carbohydrates, and fat. Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram. Your daily calorie target can be split into grams of each — for example 30% of calories from protein, 40% from carbs, 30% from fat — so you know how much of each to aim for when planning meals. This calculator gives you that split in grams.
How we calculate
We get your daily calorie target the same way as our calorie calculator: we estimate your BMR (basal metabolic rate) with the Mifflin-St Jeor equation, multiply by your activity level to get TDEE, then adjust for your goal (maintain, lose, or gain). For weight loss we use a 20% deficit; for gain we add a modest surplus. You can also skip this step and enter your own calorie target if you already have it from our TDEE calculator or calorie deficit calculator.
Your macros come from the preset you choose (Balanced, High-protein, Low-carb, or Keto). Each preset fixes the percentage of calories from protein, carbs, and fat. We convert those percentages into grams using 4 kcal/g for protein and carbs and 9 kcal/g for fat.
Presets
Balanced (30% protein / 40% carbs / 30% fat): A good starting point for most people — moderate protein and carbs.
High-protein (35% / 35% / 30%): More protein to support muscle and fullness. Pairs well with our high-protein diet guide.
Low-carb (35% / 25% / 40%): Fewer carbs, more fat — often used for weight loss. See our low-carb diet guide.
Keto (20% / 5% / 75%): Very low carbs, high fat — for a ketogenic diet. See our keto diet guide.
Limitations and disclaimer
These numbers are guidance only, not a personalised meal plan. Formulas and activity levels are estimates; real needs vary. After 2–4 weeks you can adjust based on how you feel and how your weight changes. This tool is not for children or for pregnant or breastfeeding women. If you have a medical condition or need tailored advice, see a doctor or dietitian.
Frequently asked questions
Macros are protein, carbohydrates, and fat — the nutrients that provide calories. Protein and carbs have 4 kcal per gram; fat has 9 kcal per gram. A macro calculator splits your daily calorie target into grams of each.
Aim for the grams shown each day. Use our product calorie calculator or calorie table to see how much protein, carbs and fat are in foods so you can plan meals around your targets.
Yes. Check “I already know my daily calories” and enter the number you got from our calorie, TDEE, or calorie deficit calculator. We’ll split it into protein, carbs and fat using the preset you choose.
Balanced and high-protein are both common. Low-carb and keto are also used for weight loss. Choose the one that fits how you like to eat; the main driver of weight loss is your total calorie target (deficit), not the preset alone.
Calorie estimates use the same Mifflin-St Jeor and activity factors as our other calculators — typically within about 10–15% of reality. The macro split is exact math from your calorie target and the chosen preset; the limitation is how accurate your calorie target is.
No. We don’t save your data. If you click “Add to my saved results,” the numbers are stored only in your browser (localStorage) on your device.
Related calculators
Get your calorie target first with our calorie calculator or TDEE calculator, or set a deficit with the calorie deficit calculator. Then use this page to split those calories into protein, carbs and fat. To plan meals, try the product calorie calculator and calorie table.
Content quality
Written by DietaBest Editorial Team
Medically reviewed by Dr. Alex Novak, MD (Internal Medicine)
Last updated:
This guide is for general education only and does not replace personal medical advice. Always talk to your doctor or a registered dietitian before making major diet or lifestyle changes, especially if you have a medical condition or take medication.