Macro Calculator (Protein, Carbs & Fat)
Calculate your ideal daily macros for weight loss, muscle gain, or maintenance. Free macronutrient calculator based on your calorie target.
How this calculator works
Macros split your calorie target into protein, carbohydrate and fat. Protein is set from your body weight, fat is kept high enough for hormone health, and carbohydrate fills the rest to fuel training.
Hit protein and calories first. If you only get two things right, those are the two that decide whether you keep muscle while losing fat.
Frequently asked questions
How much protein do I need?
Roughly 0.7 to 1 gram per pound of body weight for most people training regularly, and toward the higher end while dieting.
Do I have to hit my macros exactly?
No. Within about 10 grams of protein and fat, and calories in range, is close enough to get results.
Are low-carb diets better for fat loss?
Not inherently. Calories and protein drive fat loss; carbohydrate level is mostly a preference and training-fuel decision.
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