Your daily protein, carbs and fat, in grams.
Enter your daily calorie target, pick a goal and a diet style, and see exactly how many grams of protein, carbohydrate and fat to eat each day, plus how to spread them across your meals.
Your targets
Your daily calorie target.
Your primary fitness objective.
Select your preferred dietary approach.
Enter your maintenance calories (from a TDEE calculator using the Mifflin-St Jeor equation). Lose Weight subtracts 500 kcal, Gain Muscle adds 500 kcal. Protein and carbs carry 4 kcal per gram, fat carries 9. Results update as you type.
What your macro targets mean
Your macros in grams and calories
Calorie targets by goal
Macros per meal
Each row splits your daily targets evenly across that number of meals. Pick the row that matches how you like to eat.
| Meals per day | Calories | Protein | Carbs | Fat |
|---|
Macros, explained
What Are Macronutrients?
Macronutrients are the three main nutrients your body needs in large quantities: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Each serves distinct biological functions, protein builds and repairs tissue, carbohydrates fuel activity, and fat supports hormone production and nutrient absorption.
Choosing the Right Macro Split
Your ideal macro ratio depends on your goals and preferences. A balanced diet typically uses 30% protein, 40% carbs, and 30% fat. Low-carb diets shift to 35% protein, 25% carbs, and 40% fat. High-protein approaches use 40% protein, 35% carbs, and 25% fat. Keto diets drastically reduce carbs to 5-10% while increasing fat to 70-75%.
Tracking Your Macros
Macro tracking involves logging the grams of protein, carbohydrates, and fat you consume daily. This approach is more nuanced than simple calorie counting because it ensures you are fueling your body optimally for your goals. Many people find that hitting their macro targets naturally controls calorie intake.
Adjusting Macros Over Time
Your macro needs change as your body composition shifts and as you progress toward your goals. If weight loss stalls, try slightly reducing carbs or fat while keeping protein high. If you are gaining muscle, gradually increase overall calories with emphasis on protein and carbs around workouts. Reassess every 4-6 weeks.
Common questions
How much protein do I need per day?
For general health, 0.36 grams per pound of body weight is the minimum. For muscle building and active individuals, 0.7 to 1.0 grams per pound is recommended. Athletes and bodybuilders may benefit from up to 1.2 grams per pound during intense training phases.
What is the keto macro ratio?
A standard ketogenic diet typically consists of 70-75% fat, 20-25% protein, and only 5-10% carbohydrates. This extreme reduction in carbs forces the body to burn fat for fuel (ketosis). Most people on keto consume fewer than 50 grams of carbs per day.
Should I count fiber in my carb macros?
Fiber is technically a carbohydrate but is not digested for energy. Many people track net carbs (total carbs minus fiber) rather than total carbs. This is especially common in low-carb and keto diets where the carb allowance is very limited.
Can I hit my macros with any foods?
While you can technically meet macro targets with any foods (flexible dieting), prioritizing whole, nutrient-dense foods ensures you also get essential micronutrients, fiber, and phytonutrients. Aim for at least 80% of your intake from whole foods.
These macro targets are general estimates based on population formulas, not personalized medical or nutritional advice. Calorie and macronutrient needs vary with age, health conditions, medications, pregnancy and activity. Do not use this tool to manage a medical condition such as diabetes or kidney disease on your own: talk to a doctor or a registered dietitian before starting any diet, especially a very low carb or very low calorie plan.