What is the Macro Calculator?
The Macro Calculator turns a daily calorie target into grams of protein, carbs, and fat. Enter your calorie goal, body weight, and preferred diet style — Balanced, High Protein, Low Carb, or Keto — and it splits your calories into a gram target for each macronutrient, plus your protein intake per kilogram of bodyweight.
How to Use It
Enter your daily calorie target (use the TDEE or Calorie Calculator first if you don't know it), your body weight in kilograms, and select a diet style from the dropdown. Press Calculate Macros to see your protein, carb, and fat targets in grams, along with your protein-per-kilogram figure to check against common recommended ranges.
When to Use It
Use it after setting a calorie goal for weight loss, maintenance, or muscle gain, when following a structured eating plan like keto or a high-protein diet, or when you want to hit specific protein targets for muscle retention during a calorie deficit.
Who Benefits
People tracking food intake for weight management, athletes and lifters targeting specific protein goals, and anyone following a low-carb, keto, or high-protein diet who needs concrete gram targets rather than just a calorie number.