Find the perfect balance of macronutrients for your body and your goals.

Our Macro Calculator helps you determine the ideal daily intake of protein, fat, and carbohydrates based on your weight and preferred macronutrient ratio. Whether you’re focused on fat loss, muscle gain, or simply maintaining a healthy diet, getting your macros right is essential.

What Are Macros?

Macronutrients — or “macros” — are the three primary sources of calories your body uses for energy:

• Protein: Builds and repairs muscle and tissue.
• Fat: Supports hormone production, brain function, and energy storage.
• Carbohydrates: Your body’s main energy source, especially during physical activity.

Each macronutrient provides a different number of calories per gram:

• Protein: 4 calories/gram
• Carbohydrates: 4 calories/gram
• Fat: 9 calories/gram

How This Calculator Works

Just enter your body weight in kilograms and the percentage of daily calories you’d like to come from:

• Protein
• Fat
• Carbs

Once you click “Calculate Macros,” you’ll see exactly how many grams of each macronutrient you should consume daily.

Why Use a Macro Calculator?

• Personalized nutrition: Tailor your diet to fit your fitness goals.
• Flexible eating: Enjoy the foods you love while staying within macro limits.
• Better tracking: Use it alongside calorie-tracking apps for precision dieting.
• Ideal for any goal: Whether you’re cutting, bulking, or maintaining.

Example

If you weigh 70 kg and want:

• 30% protein
• 25% fat
• 45% carbs

The calculator will output your daily gram intake for each macro, helping you structure your meals accordingly.

Pro Tips for Setting Macros

• For fat loss, increase protein to preserve muscle mass.
• For muscle gain, raise carbs to fuel workouts and recovery.
• Always ensure your macro percentages add up to 100%.

Ready to Find Your Balance?

Input your weight and macro preferences above to get started. This tool works great whether you’re following IIFYM, keto, paleo, or your own custom nutrition plan.