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About This Tool
The Macro Calculator helps you determine the ideal breakdown of protein, carbohydrates, and fat in your diet based on your total daily calorie intake and fitness goal — whether you want to lose fat, maintain weight, or build muscle.
Macronutrient ratios are adjusted for each goal: fat loss emphasizes higher protein to preserve muscle, maintenance provides a balanced split, and muscle gain increases both protein and carbohydrates to fuel training and recovery.
Each gram of protein and carbohydrates provides 4 calories, while each gram of fat provides 9 calories. The calculator converts your calorie targets into practical gram amounts you can track daily.