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.
Protein
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Carbohydrates
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Fat
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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
References
- Rethinking the Acceptable Macronutrient Distribution Range for the 21st CenturyNational Academies of Sciences, Engineering, and Medicine · ncbi.nlm.nih.gov
- Acceptable Macronutrient Distribution Range: A Letter ReportNational Academies of Sciences, Engineering, and Medicine · nationalacademies.org
Frequently asked
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.
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