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Goal
Diet Style
Protein
150g
Carbs
250g
Fat
44g
Calorie Distribution
Calorie Breakdown
Protein
600 kcal
Carbs
1,000 kcal
Fat
400 kcal
Per Meal (3 meals/day)
Protein
50g
Carbs
83g
Fat
15g
Total: 667 kcal per meal
Why Each Macro Matters
Protein
Protein builds and repairs muscle tissue and keeps you feeling full. It provides 4 calories per gram and is essential for body composition goals.
Carbohydrates
Carbohydrates are your body's primary fuel source, especially for high-intensity exercise. They provide 4 calories per gram and support brain function and performance.
Fat
Dietary fat supports hormone production, fat-soluble vitamin absorption, and long-duration energy. It provides 9 calories per gram — more than twice that of protein or carbs.
Medical disclaimer: Macro targets are estimates for general wellness and fitness purposes. Individual needs vary based on health status, medications, and metabolism. Consult a registered dietitian or healthcare provider for personalized nutrition advice.
Macro Calculator divides daily calories into protein, carbohydrate, and fat grams based on your fitness goal (loss, cut, maintain, bulk) and preferred diet style (balanced, low-carb, high-protein, keto).
Macro Calculator is a high-performance utility designed to help users streamline their workflow. Built with modern web technologies, it ensures fast processing times and high-quality outputs directly in your browser.
Protein, carbs, and fat targets are set as percentages of TDEE and converted to grams using 4 kcal/g (protein and carbs) and 9 kcal/g (fat). Preset ratios follow common evidence-based guidelines; individual needs vary. Per-meal breakdown divides daily totals by 3 meals. Consult a nutrition professional for medical or athletic precision.
For most active adults, 0.7–1.0g of protein per pound of bodyweight (1.6–2.2g/kg) is optimal for muscle retention and growth. Higher intakes (up to 1.2g/lb) may benefit those in a caloric deficit.
IIFYM is a flexible dieting approach where you track macronutrients (protein, carbs, fat) rather than specific foods. As long as your macros fit your targets, any food is allowed — making it more sustainable for many people.
Keto typically limits carbs to 20–50g/day (under 5–10% of calories) to maintain ketosis. This calculator uses ~5% carbs for keto splits. Individual carb tolerance for ketosis varies.
Macros (macronutrients) are the three main nutrient categories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Your macro ratio determines the quality and composition of your diet.
Find your daily calorie needs using the Mifflin-St Jeor equation for any goal.
Free BMI calculator with metric and US units, WHO-based adult categories, and clear medical disclaimers.
Estimate body fat % using the US Navy formula or BMI-based method.