Macro Calculator

Daily macro targets tailored to your calorie goal. Based on a 40 / 35 / 25 protein-carb-fat split.

calories per day — calculate yours here

Please enter a valid TDEE value above.

Daily Target
—kcal
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Protein (g)
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Carbs (g)
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Fat (g)
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What are macros?

Macronutrients — protein, carbohydrates, and fat — are the three nutrients your body needs in large amounts and the only ones that provide calories. Tracking your macro split gives you more control over body composition than calorie counting alone, because each macro plays a different role: protein builds and repairs muscle, carbohydrates fuel performance and energy, and fat supports hormones and the absorption of certain vitamins.

How many calories are in each macro?

  • Protein — 4 calories per gram
  • Carbohydrates — 4 calories per gram
  • Fat — 9 calories per gram

Fat is more than twice as calorie-dense as protein or carbs, which is why a small change in fat intake has a larger effect on total calories.

The macro split used here

This calculator uses a 40% protein / 35% carbohydrate / 25% fat split. This is a higher-protein ratio favoured for fitness, muscle building, and fat loss, because adequate protein helps preserve lean muscle while dieting and supports recovery from training. First, your calorie goal is adjusted for your objective (a 25% cut, maintenance, or a 25% bulk), then those calories are divided into the three macros.

Note that this is a fitness-oriented split, not a universal recommendation. General population guidelines (the Acceptable Macronutrient Distribution Ranges) suggest a wider band: 10–35% protein, 45–65% carbohydrate, and 20–35% fat. If you are training hard or trying to retain muscle while losing fat, the higher-protein split here works well. If you prefer a more carbohydrate-focused diet — for endurance sport, for example — you may want to adjust the ratios.

Why protein matters most when dieting

Of the three macros, protein is the one most worth prioritising. It is the most satiating, has the highest thermic effect (your body burns more energy digesting it), and is essential for maintaining muscle in a calorie deficit. A common evidence-based target is roughly 1.6–2.2 grams of protein per kilogram of body weight per day for active people.

Frequently asked questions

How much protein do I need per day?

For active people aiming to build or preserve muscle, research supports roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day. Sedentary adults need less — around 0.8 g/kg. The 40% protein split this calculator uses lands most people comfortably in the higher, muscle-preserving range.

What is the best macro split for weight loss?

There is no single best split, but higher-protein approaches (30–40% of calories) tend to work well for fat loss because protein preserves muscle and keeps you full. The 40/35/25 split used here is a solid, evidence-aligned starting point for most people losing weight while staying active.

Do I have to hit my macros exactly?

No. Macros are targets, not strict rules. Getting within about 5–10 grams of each is more than close enough for results. Consistency over weeks matters far more than precision on any single day, so aim for the ballpark rather than perfection.

Can I change the macro ratios?

This calculator uses a fixed 40/35/25 split, which suits most fitness goals. If you follow a specific diet — such as low-carb, keto, or high-carb endurance training — your ideal ratios will differ. Use the protein target as your anchor and distribute the remaining calories between carbs and fat according to your preference and activity.

Where do I get my TDEE number for this calculator?

Your TDEE (Total Daily Energy Expenditure) is your daily calorie burn. If you don't know it, use our free Calorie Calculator first, then enter the result here to get your macro targets.

Disclaimer: This calculator provides general estimates for informational purposes only and is not personalised nutritional or medical advice. Individual needs vary with health status, training, and goals. Consult a registered dietitian or doctor before making significant dietary changes.

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