Get your daily protein, carbs, and fat targets for your goal.
Updated Sep 2026Fill in the fields and press Calculate. Every range comes from the sources listed under the tool.
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Sources
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids National Academies
- Dietary Guidelines for Americans | odphp.health.gov HHS Office of Disease Prevention and Health Promotion
- Protein in diet: MedlinePlus Medical Encyclopedia MedlinePlus
- Carbohydrates: MedlinePlus MedlinePlus
What Are Macros and Why Track Them?
This macro calculator splits your daily calories into the three macronutrients. Macronutrients are the three nutrient groups that supply calories: protein (4 calories per gram), carbohydrates (4 per gram), and fat (9 per gram). Calories decide whether your weight goes up or down. Macros decide what that change is made of. Get enough protein while losing weight and you keep muscle and lose mostly fat. Skimp on it and a chunk of your loss will be muscle.
This calculator first estimates your daily calorie needs with the Mifflin-St Jeor equation, adjusts them for your goal, then splits the total into gram targets for the diet style you pick.
- Protein
- Carbs
- Fat
Which Split Should You Pick?
- Balanced (30/40/30): the default that suits most people and most cuisines. Start here if unsure.
- Lower carb (40/20/40): useful if you feel better with fewer starches or you sit most of the day.
- High protein (40/30/30): best for aggressive fat loss or building muscle, since protein is filling and protects lean mass.
- Keto (30/10/60): very low carb. Effective for some people, restrictive for most. Talk to your doctor if you have any medical conditions.
Whatever split you choose, hitting your protein number daily matters most. Carbs and fat can flex with your preferences. For a deeper look at just the protein side, use our protein intake calculator, and for the total the split starts from, how many calories you should eat a day.
Frequently Asked Questions
What is the best macro split for weight loss?
The one you can stick to. Research shows similar fat loss across splits when calories and protein are equal. A high protein split (around 40 percent) makes dieting easier because protein is the most filling macronutrient.
Do macros matter more than calories?
No. Calories set the direction of your weight, macros set the quality of the change. Nail calories first, protein second, and let carbs and fat fill in the rest.
How do I count macros in food?
Any barcode-scanning food app shows protein, carbs, and fat per serving. Weigh food for the first few weeks; after that most people can estimate familiar meals accurately enough.
Should macros change on rest days?
It is optional. Keeping the same targets every day is simpler and works fine. Some athletes shift carbs toward training days, but the weekly totals are what drive results.
What your split looks like as food
A macro split is a set of numbers until you match it to something you would eat. Take your calorie and protein figures to meals by calories and protein, which weighs out meals against them and shows the carbohydrate, fat and fibre each one comes to, every figure traced to the USDA entry it was computed from.
Sources
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids · National Academies
- Dietary Guidelines for Americans | odphp.health.gov · HHS Office of Disease Prevention and Health Promotion
- Protein in diet: MedlinePlus Medical Encyclopedia · MedlinePlus
- Carbohydrates: MedlinePlus · MedlinePlus
This calculator is for general information only and is not a substitute for professional medical or dietary advice.