Find your daily protein, carb and fat targets in grams. Pick a diet style — Balanced, Low-Carb, High-Protein or Keto — and get an instant gram and calorie breakdown built on your own TDEE.
Your Macro Targets:
Enter your details and pick a diet style
This free macro calculator (macronutrient calculator) tells you exactly how many grams of protein, carbs and fat to eat each day to match a diet style of your choosing. Where a standard calorie calculator quietly fixes your macro split at a generic 30% protein / 40% carbs / 30% fat, this tool flips the order: you pick the ratio first — Balanced, Low-Carb, High-Protein, or Keto — and it builds your gram targets around that choice, which is exactly how flexible dieting and IIFYM ("if it fits your macros") approaches are meant to work.
This macro split calculator measures four linked numbers: your Basal Metabolic Rate (BMR), your Total Daily Energy Expenditure (TDEE), your goal-adjusted daily calorie target, and — the part that sets it apart from a plain calorie calculator — the exact grams and calories of protein, carbohydrate, and fat that make up that target under your chosen diet-style percentages.
This tool is built for anyone who wants more control over their macro ratio than a one-size-fits-all default — people following flexible dieting (IIFYM), lifters who want a higher-protein split to preserve muscle, people trying a low-carb or ketogenic approach, or anyone comparing how different diet styles would change their daily gram targets before committing to one. It is not designed for children, teenagers, or pregnant or breastfeeding women, whose nutrient needs differ significantly.
Calories determine whether you gain or lose weight, but macros determine what that weight is made of and how you feel getting there. A higher-protein split helps preserve lean muscle during a cut, a lower-carb or ketogenic split may suit people managing blood sugar or appetite, and a balanced split works well as an all-purpose default. Because this macro calculator lets you choose the ratio rather than imposing one, you can match your macros to your actual training style, food preferences, and how your body responds — rather than a one-size-fits-all number.
How this macro calculator turns your stats and diet-style choice into gram-level protein, carb, and fat targets
Protein at 1.6-2.2g per kg body weight supports muscle preservation and growth regardless of diet style. The High-Protein and Low-Carb presets both push protein to 40% of calories to make this easier to hit.
Carbohydrates are your body's preferred fuel for high-intensity training. Balanced and High-Protein splits keep carbs moderate-to-high (30-40%) for people who train hard, while Low-Carb and Keto deliberately restrict them.
Fat is set at 9 kcal/g — over double protein and carbs — so small percentage shifts move a lot of calories. Keto's 70% fat allocation is what allows carbs to drop to just 5% while still hitting a full calorie target.
From entering your stats to reviewing your full protein, carb and fat plan
These four measurements feed the Mifflin-St Jeor equation used to estimate your Basal Metabolic Rate (BMR), the foundation of your macro targets.
Choose from Sedentary, Lightly Active, Moderately Active, Very Active, or Extra Active to convert BMR into your Total Daily Energy Expenditure (TDEE).
Pick Weight Loss, Maintain Weight, or Muscle Gain to apply a calorie deficit or surplus on top of your TDEE.
Choose Balanced, Low-Carb, High-Protein, or Keto — each applies a different protein/carb/fat percentage split to your calorie target.
See your daily calorie target, BMR, TDEE, and exact protein, carb and fat targets in grams and calories, with two charts visualizing the split.
Using the calculator's own default scenario — 28-year-old male, 70 kg, 170 cm, moderately active, maintaining weight, Balanced diet style
Suppose you're a 28-year-old male weighing 70 kg, standing 170 cm tall, moderately active (exercise 3-5 days/week), maintaining your current weight, and using the default Balanced diet style (30% protein / 40% carbs / 30% fat).
Explanation: With the default Balanced diet style, this scenario's 2,523 kcal target splits into 189 g protein, 252 g carbs, and 84 g fat. Switching only the Diet Style dropdown to High-Protein (40/30/30) on the same 2,523 kcal target would raise protein to roughly 252 g while dropping carbs to about 189 g, fat staying near 84 g — the calorie target stays identical, only the macro ratio changes. This illustrates the core idea: diet style controls the split, not the total energy.
How your protein target (in grams per kg of body weight) compares to general nutrition guidance
| Protein Target | Category | General Consideration |
|---|---|---|
| Below 0.8 g/kg body weight | Low | Below the commonly cited minimum for adults; may be insufficient during a calorie deficit |
| 0.8 – 1.2 g/kg | Baseline-Moderate | Meets general adult guidance; may be modest for regular strength training |
| 1.2 – 1.6 g/kg | Moderate-High | Commonly recommended range for active individuals and general muscle maintenance |
| 1.6 – 2.2 g/kg | High | Widely cited range for supporting muscle preservation or growth during training |
| Above 2.2 g/kg | Very High | Generally offers diminishing returns for most people beyond this point |
If your protein target lands in the 1.2–2.2 g/kg range: this generally aligns with widely cited guidance for people who train regularly and want to preserve or build muscle — the High-Protein and Low-Carb diet-style presets are built to land in or near this range for most calorie targets.
If your protein target is below 1.2 g/kg (common on Balanced or Keto at lower calorie targets): consider whether a higher-protein diet style would better support your training goals, especially during a calorie deficit where preserving muscle matters more.
This result is for informational purposes only and is not a medical diagnosis. Macro targets are population-based estimates — they don't know your individual training history, medical conditions, or how your body responds to different nutrient ratios.
This calculator provides educational estimates only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Results may vary depending on individual health conditions. Always consult a qualified healthcare professional regarding medical concerns.
Where choosing your own macro ratio makes a real difference
Get exact protein, carb, and fat gram targets to fit whichever foods you prefer.
Switch to High-Protein to keep protein high while running a calorie deficit.
Get calculated gram targets for Low-Carb or Keto instead of guessing portions.
Balance carbs for training performance with adequate protein for recovery.
Switch the Diet Style dropdown to see how each ratio changes your grams instantly.
Use gram targets to plan meals in advance that hit your macro goals.
Trainers can quickly generate diet-style-specific macro targets for clients.
Re-run the numbers when you shift from cutting to maintaining to gaining.
Explore a Low-Carb split as a general education starting point, alongside professional guidance.
Use the same gram targets each week to build a consistent, repeatable eating pattern.
What this macro calculator does well, and where it can't replace professional advice
How each preset's percentages translate to grams, using the calculator's own conversion (protein/carbs ÷4, fat ÷9)
| Diet Style | Protein / Carbs / Fat % | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Balanced | 30% / 40% / 30% | 150 g | 200 g | 67 g |
| Low-Carb | 40% / 20% / 40% | 200 g | 100 g | 89 g |
| High-Protein | 40% / 30% / 30% | 200 g | 150 g | 67 g |
| Keto | 25% / 5% / 70% | 125 g | 25 g | 156 g |
Summary: This macro calculator gives you an instant, free, diet-style-first breakdown of your protein, carb, and fat targets in grams and calories, built on the Mifflin-St Jeor BMR and TDEE formulas — a useful, evidence-based starting point, not a medical prescription. Pair it with the Calorie Calculator to check the fixed-ratio version of your calorie goal, or the BMR Calculator and TDEE Calculator to verify each underlying number individually.
Common questions about macro calculations
Official guidance to complement this calculator — not a substitute for licensed medical or dietetic advice
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