Macro Calculator — Daily Protein, Carbs, and Fat
Pick an activity level and a macro split. Get grams of protein, carbs, and fat per day.
| Macro | Grams/day | kcal/day | % of total |
|---|---|---|---|
| Protein | — | — | — |
| Carbs | — | — | — |
| Fat | — | — | — |
What is macro calculator?
A macro split turns your TDEE into the three numbers a tracking app actually consumes: protein grams, carbohydrate grams, and fat grams per day. The math is mechanical — TDEE × (preset percentage) ÷ kcal-per-gram for each macro, where protein and carbs are 4 kcal/g and fat is 9 kcal/g (the “4-4-9 rule”).
The four presets cover the macro shapes most clinical and athletic guidelines actually recommend:
- Balanced (30 P / 40 C / 30 F) — the safe default. Matches typical omnivore eating without active manipulation, and lands in the middle of every major guideline (ADA, AHA, NAMS).
- High-protein (40 P / 35 C / 25 F) — the strength-and-cut preset. Protein at this share runs ~1 g/lb for most adults at typical TDEEs, which is the sweet spot for muscle preservation in a deficit.
- Low-carb (40 P / 30 C / 30 F) — moderate carbohydrate restriction without ketosis. Useful if you’re carb-sensitive, or want to reduce sugar without committing to a full keto protocol.
- Keto (25 P / 5 C / 70 F) — the clinical low-carb preset. Carbs compressed to 5% of intake, fat as the dominant energy source. Effective for some people; not metabolically magical at equal calories.
Custom lets you author a specific ratio — useful for athletes following sport-specific recommendations (e.g., endurance runners often use 25 P / 55 C / 20 F to support glycogen demand). The custom ratio must sum to 100% within ±0.01.
The thing worth saying out loud: macros are a starting estimate, not a prescription. Your real protein needs may be higher (athletes, older adults) or lower (sedentary, well-fed) than any preset. The first week of tracking is the calibration round — note hunger, energy, recovery, and adjust the protein percentage up if you’re consistently under-recovered, the fat percentage up if you’re consistently hungry. The number on the calculator is where you start the conversation, not where you finish it.
Privacy is the final detail worth naming. Every calculation runs locally in your browser. Your inputs are never transmitted. The only state saved is your unit preference (imperial vs. metric) in localStorage, shared across all our fitness tools. Estimates only — not medical advice.
When to use a macro calculator
- Starting a structured tracking plan — If you've decided to weigh and log food, you need gram targets — not just a kcal number. The macro calculator turns your TDEE into the three numbers a tracking app actually wants: protein grams, carb grams, fat grams. Pick balanced if you have no preference; the four presets cover most clinical and athletic recommendations.
- Sizing protein for a strength program — Most strength coaches recommend 0.7–1 g/lb of bodyweight in protein during a cut, slightly less on a maintenance or bulk. The high-protein preset (40%) delivers ~1 g/lb at typical TDEEs, which is in the sweet spot for muscle preservation. If your math comes out lower than 0.7 g/lb, switch to high-protein.
- Figuring out how a keto split changes the gram counts — Keto compresses carbs to ~5% of intake, which most people find shocking the first time they see it in grams. At a 2,500 kcal target, the keto preset is 156 g protein / 31 g carbs / 194 g fat — the carb number is roughly one banana. Knowing the gram count up-front prevents mid-week 'I can't eat anything' surprises.
How to use the Macro Calculator — Daily Protein, Carbs, and Fat
- Pick units, sex, age, weight, height, activity level — Same Mifflin-St Jeor + activity-multiplier inputs as the TDEE calculator. The TDEE is computed first, then split into macros.
- Pick a preset split (or Custom) — Balanced (30 P / 40 C / 30 F) is the safe default. High-protein (40/35/25) is the strength-program preset. Low-carb (40/30/30) reduces sugar without going extreme. Keto (25/5/70) is the high-fat clinical preset. Custom lets you set any P/C/F percentage as long as it sums to 100.
- Read the macro table — Each row is one macro: grams to eat, kcal those grams represent (using the 4-4-9 rule — protein and carbs are 4 kcal/g, fat is 9 kcal/g), and the percentage of your total calories. The grams column is the one you'll actually track.
- Adjust if the gram count looks off — If protein comes out below 0.7 g/lb (≈1.5 g/kg), switch to high-protein. If carbs at 5% feel impossible, keto isn't the right tool for you — try balanced or low-carb instead. Macros are a starting heuristic, not a prescription.
Worked examples
Sedentary office worker, balanced 30/40/30
Input: Male, 35y, 180 lb, 5'10", Sedentary, Balanced
Output: TDEE 2,109 → 158 g P / 211 g C / 70 g FA typical maintenance day for a desk-bound adult. Balanced is the safest default split — neither too high in carbs nor too restrictive.
Active female lifter, high-protein 40/35/25
Input: Female, 30y, 65 kg, 165 cm, Moderate, High-protein
Output: TDEE 2,124 → 212 g P / 186 g C / 59 g FHigh-protein is the standard choice during a cut for strength athletes. The 212 g protein is roughly 1.5 g/kg, which is well above sufficiency for muscle maintenance.
Active man on keto
Input: Male, 30y, 200 lb, 6'0", Active, Keto
Output: TDEE 3,374 → 211 g P / 42 g C / 262 g FKeto's 70%-fat split is calorie-dense but volume-light — 262 g fat is nearly a stick of butter's worth above what most people instinctively eat.
Frequently asked questions
What's the 4-4-9 rule?
How is a 'macro split' different from a calorie target?
Why is protein expressed as a percentage instead of g/kg?
Which preset should I pick if I have no preference?
Is keto safe / does it work?
Why do my numbers seem too low / too high?
Should I track macros when I'm not actively cutting or bulking?
Are my numbers stored or sent anywhere?
localStorage, shared across all our fitness tools. Estimates only — not medical advice. If you have a managed condition (diabetes, kidney disease, eating disorder history), consult a registered dietitian before adopting a tracking plan.