Macro calculator — protein, carbs and fat per day
Enter your daily calories and goal to get protein, carbohydrate and fat in grams for the split you choose.
Fill in the form — the result appears here instantly
ℹ️ Results are estimates for planning. Real figures can differ with your situation and your bank or employer.
How it works: Macro calculator
Enter the calories you burn per day (TDEE). The goal adjusts it (cut −500, bulk +300) and the split divides it into macros; protein and carbs have 4 kcal per gram, fat 9.
Active people often need 1.6–2.2 g of protein per kg of body weight — add your weight to compare. If you don't know your TDEE, use the TDEE calculator first.
FAQ
How much protein do I need?
0.8–1 g/kg for most people, 1.6–2.2 g/kg when building muscle.
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