Macro
Calculator

Calculate daily macronutrient targets for protein, carbs, and fat based on calorie goals with preset and custom macro splits.

Goal

Macro Split

30% P / 35% C / 35% F

Macro Breakdown

2000 cal/day
Protein
Carbs
Fat
Protein (30%)
150g / 600 cal
Carbs (35%)
175g / 700 cal
Fat (35%)
78g / 702 cal
Total403g / 2002 cal

Per-Meal Breakdown

MealProteinCarbsFat
Meal 150g58.3g26g
Meal 250g58.3g26g
Meal 350g58.3g26g

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Frequently Asked Questions

Macros, short for macronutrients, are the three main categories of nutrients the body uses for energy: protein, carbohydrates, and fat. Each gram of protein and carbohydrate provides 4 calories, while fat provides 9 calories per gram.

Daily macros are calculated from your total calorie goal and the ratio of protein, carbs, and fat you want to consume. A common starting point is 40% carbohydrates, 30% protein, and 30% fat, adjusted based on fitness goals.

Higher protein ratios (25-35% of calories) are commonly recommended for weight loss because protein increases satiety and preserves muscle mass. The optimal ratio varies by individual activity level and metabolic response.

Macro Calculator - Daily Macronutrient Targets | ToolsCanvas