A macro calculator splits your daily calorie target into protein, carbohydrates, and fat — in grams. Different splits suit different goals: balanced (40/30/30) for maintenance, high-protein for muscle gain, low-carb for fat loss, keto for very low carbs.
What is Macro Calculator?
Calories tell you the total energy in your food. Macros tell you what shape that energy takes — protein, carbs, or fat. Each gram has a different calorie density: protein and carbs are 4 kcal/g, fat is 9 kcal/g.
The 'right' macro split depends on your goal. Building muscle? Need 1.6-2.2 g of protein per kg of body weight, plus enough carbs to fuel training. Losing fat? Slightly higher protein helps preserve muscle. Doing keto? Carbs drop to <50 g/day, fat takes their calorie role.
The calculator offers five preset splits: balanced, high-protein, low-carb, keto, endurance. Pick the one that fits your goal. The grams of each macro are calculated from your daily calorie target.
Macro split math
- Calories
- Daily target—your total daily kcal
- %
- Macro percentages—fraction of calories from each macro
How to use this calculator
Enter your daily calorie target (from the Calorie calculator) and pick a split.
Enter daily calorie target
Use the result from the Calorie Calculator, or your own established target.
Pick a macro split
Balanced (40C/30P/30F) is the default for general health and maintenance. High-protein (35/40/25) for muscle building. Low-carb (20/40/40) for fat loss. Keto (5/25/70) for ketogenic diets. Endurance (55/20/25) for distance athletes.
Read grams
Each macro is shown in grams per day. Use a tracking app or food scale to hit these numbers.
Macro split use cases
Muscle building
High-protein split with adequate carbs for energy. 1.6-2.2 g protein/kg body weight is the well-established target.
Fat loss
Slightly higher protein helps retain muscle while in deficit. Low-carb works for some, balanced works for many — pick what is sustainable.
Ketogenic diets
Very low carbs (<50 g/day) shifts the body to burning ketones. Requires high fat intake. Not for everyone — try it under guidance.
Endurance training
Marathon and cycling athletes need high carbs to fuel long sessions. 6-10 g carbs/kg body weight on big training days.
Glossary
- Macronutrient
- Protein, carbs, fat — the three sources of dietary calories.
- Protein
- Building block of muscle, hair, skin. 4 kcal/g. Found in meat, fish, eggs, dairy, lentils, paneer.
- Carbohydrates
- Primary energy source. 4 kcal/g. Found in grains, fruits, vegetables, sugar.
- Fat
- Most calorie-dense macro. 9 kcal/g. Found in oils, nuts, dairy, fatty meats. Essential for hormones and vitamin absorption.
- Fibre
- Type of carb that is not digested. Counted as carbs but contributes ~2 kcal/g, not 4. Important for digestion.