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Macro Nutrient Calculator (Protein, Carbs, Fat)

Turn your daily calorie target into precise protein, carbohydrate, and fat gram targets for your chosen diet style.

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Macro Nutrient Calculator
Calculate your daily protein, carbs and fat targets based on your goal
Enter calories and diet type to calculate macros

Medical disclaimer. This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding your health, diet, exercise, or medication decisions. Read full disclaimer →

About Macro Calculator

Macronutrients protein, carbohydrates, and fat are the three main energy sources in food. The right macro ratio depends on your goal: weight loss, muscle gain, or maintenance. Standard ratios by goal: Weight loss: 40% protein / 30% carbs / 30% fat; Muscle gain: 30% protein / 50% carbs / 20% fat; Maintenance: 25% protein / 50% carbs / 25% fat.

Caloric density: Protein = 4 kcal/g, Carbohydrates = 4 kcal/g, Fat = 9 kcal/g. High-protein diets (1.6-2.2g protein per kg bodyweight) are consistently shown to improve body composition and preserve muscle during caloric restriction. For a 70 kg person targeting 2,000 kcal: 40% protein = 200g protein, 30% carbs = 150g carbs, 30% fat = 67g fat. Use this tool alongside our Calorie Calculator for a complete nutrition plan.

Frequently Asked Questions

Each gram of protein and carbohydrate provides about 4 kcal, while each gram of fat provides about 9 kcal. This calculator multiplies your daily calorie target by the percentage split for your chosen diet type (for example, balanced is 40% carbs / 30% protein / 30% fat), then divides by the appropriate kcal-per-gram figure to get grams.
This tool offers presets for different approaches: Balanced (40/30/30) for general maintenance, High Protein (30/40/30) which favours muscle preservation, Low Carb (50/25/25), Keto (70/20/10) for a very low-carb ketogenic approach, and Vegan/Plant-based (60/20/20). Your best choice depends on your goals, training style, and dietary preferences - there's no single 'correct' split for everyone.
Research consistently shows that higher protein intakes, generally in the range of 1.6-2.2 grams per kilogram of body weight, help preserve muscle mass and improve body composition, especially during a calorie deficit. This calculator shows your protein target in grams per kilogram of body weight so you can check it falls in a reasonable range for your goal.
Yes - this tool converts a calorie target into macro grams, so you'll get the most accurate result if you first calculate your Total Daily Energy Expenditure (TDEE) using our Calorie Calculator, then enter that number here along with your body weight and preferred diet type.
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Related: Calorie Calculator (TDEE) · BMR Calculator · All Health Tools