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Calculate your daily protein, carbs, and fat targets by goal and diet style.
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).
Calculate your optimal daily protein, carbohydrate, and fat intake based on your calorie target, fitness goal, and diet preference. Supports standard, low-carb, high-protein, and keto splits.
Enter your daily calorie target (use our Calorie Calculator if unsure)
Select your goal: lose fat, recomposition, build muscle, or custom
Choose your diet style: standard, low-carb, high-protein, or keto
See grams of protein, carbs, and fat — plus per-meal breakdown
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.