# Macro calculator

> Macronutrients — protein, carbohydrates, and fat — provide all your calories. This calculator splits your daily calorie budget into gram targets based on your body weight and.

Calculate your daily protein, carbohydrate, and fat targets in grams from your calorie goal, body weight, and fitness goal.

**Interactive version:** https://onlinecalculator.me/health/macros/
**Category:** Health

## Formula

| Macro | Method |
|---|---|
| Protein | 0.8g/lb (maintain) or 1.0g/lb (cut/bulk) |
| Fat | 25% of total calories ÷ 9 kcal/g |
| Carbs | Remaining calories ÷ 4 kcal/g |

## Example

2,000 cal/day, maintain, 154 lbs:

- Protein: 0.8 × 154 = 123g = 492 cal
- Fat: 25% × 2,000 = 500 cal = 56g
- Carbs: (2,000 − 492 − 500) / 4 = 252g

## Frequently asked questions

### How is protein calculated?

Protein is set to 0.8g per pound for maintenance and 1.0g per pound for cut or bulk goals, based on ISSN position stand recommendations for muscle preservation.

### How is fat calculated?

Fat is fixed at 25% of total calories. This is the lower bound of the AMDR (acceptable macronutrient distribution range) for fat, leaving more room for carbohydrates.

### How are carbohydrates calculated?

Carbs fill the remaining calories after protein and fat are allocated.

### Should I track macros or just calories?

Calories determine weight change; macros determine body composition. Tracking both gives the most control over fat loss vs. muscle retention.

### How do I share my targets?

Click "Share with my numbers" to copy a URL that saves your inputs.

## Sources

- [Rethinking the Acceptable Macronutrient Distribution Range for the 21st Century](https://www.ncbi.nlm.nih.gov/books/NBK610333/) — National Academies of Sciences, Engineering, and Medicine
- [Acceptable Macronutrient Distribution Range: A Letter Report](https://www.nationalacademies.org/our-work/re-thinking-the-acceptable-macronutrient-distribution-range-for-the-21st-century-a-letter-report) — National Academies of Sciences, Engineering, and Medicine

## Related calculators

- [TDEE calculator](https://onlinecalculator.me/health/tdee/) — Total daily energy expenditure — your maintenance calories.
- [BMR calculator](https://onlinecalculator.me/health/bmr/) — Basal metabolic rate — calories burned at complete rest.
- [Calorie calculator](https://onlinecalculator.me/health/calorie/) — Daily calorie target for your goal and activity level.
- [Protein needs calculator](https://onlinecalculator.me/health/protein-needs/) — Daily protein target based on weight and activity.

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