Macro Calculator
Find your daily protein, carbohydrate, and fat targets in grams — choose your goal and diet style and we'll split your calories instantly. The macro breakdown is the main output here; calorie targets are shown as supporting context.
Your details
Enter your details and press calculate to see your macro breakdown.
How your macro targets are calculated
We estimate your calorie needs using the Mifflin–St Jeor BMR equation plus an activity factor, then adjust for your goal (cut: −500 kcal, bulk: +400 kcal, maintain: unchanged). The resulting calorie target is split by your chosen diet style:
- Balanced — 30% protein / 40% carbs / 30% fat
- High-protein — 40% protein / 35% carbs / 25% fat
- Keto — 25% protein / 5% carbs / 70% fat
- Low-fat — 30% protein / 55% carbs / 15% fat
Protein and fat are converted to grams at 4 and 9 kcal/g respectively; carbs fill the remaining calories at 4 kcal/g. For a deeper explanation of the underlying math, see our guide to calculating macros.