Macro Calculator
Turn your calorie target into a complete macronutrient plan. Compare balanced, moderate, low-carb and high-protein macro splits in grams, not just percentages.
Protein (30%)
150 g
Carbohydrates (40%)
200 g
Fat (30%)
67 g
Blue: protein · Amber: carbs · Red: fat
How to Use the Macro Calculator
- Enter your details or paste a daily calorie target you already calculated.
- Pick a diet style: balanced, moderate, lower-carb, higher-protein or keto.
- Read protein, carbohydrate and fat targets in grams per day.
Formulas Used
Calorie math: protein & carbs = 4 kcal/g | fat = 9 kcal/g
Balanced split: 30% protein / 40% carbs / 30% fat
Low-carb: 40/20/40 | Keto: 25/5/70 | High-protein: 40/30/30
Frequently Asked Questions
Do I need to hit my macros exactly?
No. Within about ±5 g of each target is close enough; total calories matter most for weight change, while protein is the macro most worth prioritising.
How much protein do I actually need?
Sedentary adults do well at ~0.8 g/kg body weight. Those training hard or dieting benefit from 1.6-2.2 g/kg to preserve muscle.
Are all calories equal once macros match?
For weight change, energy balance dominates. For health and satiety, food quality still matters - fibre, micronutrients and whole foods affect hunger and adherence.
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