Macro Calculator
Estimate daily protein, carbohydrate and fat targets from calories, activity, goals and common macro splits, with US and metric inputs.
Daily macro targets
A macro calculator turns a calorie target into grams of protein, carbohydrates and fat. English search results usually expect a quick target, common macro presets and both US and metric inputs.
Protein and carbohydrates use 4 calories per gram; fat uses 9 calories per gram.
Choosing a macro split
| Preset | Protein | Carbs | Fat | Use carefully |
|---|---|---|---|---|
| Balanced | 30% | 45% | 25% | General tracking and comparison |
| High protein | 40% | 30% | 30% | Often used during fat loss or strength training |
| Low carb | 35% | 25% | 40% | Not a diabetes treatment plan |
| Keto-style | 25% | 5% | 70% | Requires caution and professional guidance when health conditions apply |
Frequently Asked Questions
Sources and References
- Dietary Reference Intakes for macronutrientsNational Academies Press
- Dietary Guidelines for AmericansU.S. Department of Health and Human Services and USDA
- FoodData CentralUSDA
- Nutrition and Athletic PerformancePubMed
Calculations are based on the listed reference sources. Links open in a new tab.
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