Macro Calculator
Calculate protein, carb, and fat targets from age, height, weight, goal, activity, and optional body fat.
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Calculate carbs, protein, and fat targets from calories
Macro Calculator turns a daily calorie target into grams of carbohydrates, protein, and fat. It helps plan rough macro splits for cutting, maintenance, bulking, strength training, or general nutrition tracking.
Useful For
- Convert calories into macro grams
- Compare cutting, maintenance, and bulking splits
- Adjust carbs and fat around a protein target
Good To Know
Macro ratios depend on health status, training load, food preferences, and medical needs. For conditions or special diets, follow professional guidance.
Result Check
Try an example first to understand the input flow. Before submitting, sharing, or copying important output, compare the result with the original source once more.
How It Works
Inputs are calculated or converted in the browser whenever possible. Compare important results with the original source before using them. Reviewed on Jul 1, 2026.
Macro target checks
Goal
- Choose cutting, maintenance, or bulking and activity level first
- Decide whether protein should follow body weight or lean mass
Split
- Check grams and calories for protein, fat, and carbs add up
- Consider different targets for training and rest days
Use
- Adjust against real food tracking over time
- For medical conditions or diet restrictions, ask a qualified professional
Yes. It converts target calories and macro ratios into daily grams of carbohydrates, protein, and fat.
Yes. Adjust calories and macro ratios for maintenance, weight loss, or weight gain planning.
No. It is a reference planning tool. Medical conditions, pregnancy, and athletic training require professional guidance.