Macro Calculator
Calculate your daily macronutrient targets — grams of protein, carbohydrates and fat — based on your calorie target and fitness goal.
How to use the Macro Calculator
- Enter your inputs into the Macro Calculator above.
- Results update instantly as you type — no submit button needed.
- Adjust any value to see how the result changes in real time.
The macro calculation
Protein grams = bodyweight (lb) × 0.7–1.0 · · · Fat grams = 20–35% of calories / 9 · · · Carbs = remaining calories / 4
Protein anchors at 0.7–1.0 g/lb (higher when cutting). Fat at 20–35% of total calories. Remaining calories fill in as carbohydrates. Protein has 4 cal/g, carbs 4 cal/g, fat 9 cal/g.
Worked example
A 180 lb adult at 2,400 cal/day cutting: protein 180 g (720 cal), fat 67 g (600 cal at 25%), carbs from remaining 1,080 cal = 270 g. Targets: 180P / 270C / 67F.
Frequently asked questions
Does macro ratio matter for fat loss?
Total calories drive weight change; macros drive body composition. Adequate protein (≥0.7 g/lb) preserves muscle during a deficit; the carb-to-fat ratio is largely personal preference.
What about keto or low-carb?
Reduces carbs to 20–50 g/day, increases fat to 60–75% of calories. Works for some; not magic. Total calories still determine weight change. Most fat loss outcomes are similar across diets at equal calories and protein.
Should macros change during the day?
For most people, no — daily totals are what matter. Protein distributed across meals (3–5 servings of 25–40 g each) is slightly more effective for muscle protein synthesis than one large meal.