Nutrition
Macro Calculator
Estimate daily protein, carbohydrates and fat based on your calorie target and fitness goal.
Your result will appear here
Enter your calories and goal to see your macro split.
Calculator guide
How to understand your macro result
How to use this calculator
- 1Enter your daily calorie target.
- 2Choose your goal: fat loss, maintenance or muscle gain.
- 3Enter how many meals you eat per day.
- 4Click the calculate button to see your protein, carbs and fat targets.
What the result means
Macro results split your daily calories into protein, carbohydrates and fat. This can help you plan meals around a calorie target, but your ideal macro split can vary based on training, preferences and personal needs.
This calculator is for informational purposes only and is not medical advice.
What are macros?
Macros, or macronutrients, are the nutrients that provide energy: protein, carbohydrates and fat. This calculator splits your daily calories into estimated macro targets.
Protein and carbohydrates provide about 4 calories per gram. Fat provides about 9 calories per gram.
This calculator is for informational purposes only and is not medical advice.
Helpful answers