Macro Calculator
Protein, carbs, fat split
About This Calculator
Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide calories. A macro calculator distributes your daily calorie target across these three macros based on your goals. The ratio matters: protein preserves muscle and increases satiety; carbs fuel performance; fat supports hormones and nutrient absorption.
Formula
Protein: 4 kcal/gram; Carbohydrates: 4 kcal/gram; Fat: 9 kcal/gram
Standard split: 30% protein, 40% carbs, 30% fat
High protein (muscle gain): 35% protein, 40% carbs, 25% fat
Keto: 5% carbs, 25% protein, 70% fat
Example Calculation
2,200 kcal/day target; 30% protein, 40% carbs, 30% fat
- Protein = 2200 × 0.30 / 4 = 165g
- Carbs = 2200 × 0.40 / 4 = 220g
- Fat = 2200 × 0.30 / 9 = 73g
165g protein, 220g carbs, 73g fat per day
Common Macro Splits for 2,000 kcal
| Goal | Protein | Carbs | Fat | Protein(g) |
|---|---|---|---|---|
| Fat loss | 35% | 35% | 30% | 175g |
| Maintenance | 30% | 40% | 30% | 150g |
| Muscle gain | 30% | 45% | 25% | 150g |
| Keto | 25% | 5% | 70% | 125g |
| Endurance sport | 20% | 55% | 25% | 100g |
Frequently Asked Questions
How much protein do I need?
For general health, 0.8g/kg body weight. For muscle building or preserving muscle during fat loss, research supports 1.6-2.2g/kg. At 80 kg body weight, that's 128-176g/day. Protein is the most important macro to track — it keeps you full and prevents muscle loss.
Are carbs bad for fat loss?
No. Excess calories cause fat gain, not carbohydrates specifically. Low-carb diets work because reducing carbs often reduces total calorie intake and causes initial water weight loss (glycogen stores water). Total calorie deficit is what drives fat loss.
Does fat make you fat?
Dietary fat itself does not cause fat gain — excess total calories do. Fat is calorie-dense (9 kcal/g vs 4 kcal/g for protein and carbs), so it's easy to overconsume. Healthy fats (olive oil, avocados, nuts) are important for hormone production and vitamin absorption.
What is flexible dieting (IIFYM)?
'If It Fits Your Macros' is an approach where you eat any foods as long as they hit your daily macro targets. It provides flexibility and makes social eating easier. Critics argue it ignores micronutrients and food quality — a balanced approach targets macros primarily from whole foods.