Daily Macro Calculator
Calculate personalized protein, carb, and fat targets based on your goal — fat loss, maintenance, or muscle gain.
Enter your details
Your results
- Protein
- 104 g (416 kcal)
- Carbohydrates
- 249 g (997 kcal)
- Fat
- 52 g (471 kcal)
Aim to hit protein and calories first; carbs and fat can shift based on preference.
What Are Macronutrients?
Macros are the three energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Together they make up all the calories you eat.
Hitting your protein and calorie targets accounts for ~90% of body composition results.
Macro Ratios for Common Goals
- •Fat loss — high protein, moderate fat, lower carbs.
- •Maintenance — flexible; whatever you sustain best.
- •Muscle gain — high protein, higher carbs to fuel training.
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Frequently Asked Questions
Do macro ratios really matter?
Less than calories and protein. Once those are set, carb and fat ratios are largely a preference and performance issue.
Related Calculators
Estimate the daily calories you need to maintain, lose, or gain weight.
Calculate optimal daily protein for weight loss, maintenance, or muscle gain.
Calculate your daily carb target.
Calculate your daily dietary fat target.