How to use the Macro Calculator
- Enter your daily calories — use the TDEE calculator if you don’t know them.
- Choose your goal and diet style.
- Read your daily grams of protein, carbs and fat, and per-meal amounts.
- Optional: assign different shares of daily macros to named meals.
Calories per gram
Protein and carbohydrates provide 4 calories per gram, fat provides 9, and alcohol 7. Grams = (calories × percentage) ÷ calories per gram.
How much protein do I need?
Most research suggests 1.6–2.2 g of protein per kg of body weight for people strength training or dieting, to preserve muscle. Sedentary adults need at least 0.8 g/kg.
This calculator gives general estimates for healthy adults and is not medical advice. Talk to a doctor or registered dietitian for personal guidance.
Frequently asked questions
Which macro split is best?
The best split is one you can stick to. Total calories drive weight change; protein intake matters most for body composition.
Do I need to hit my macros exactly?
No. Being within 5–10 g each day is plenty accurate.