Macro Calculator
Calculate your daily macronutrient split for protein, carbohydrates, and fat based on your calorie target and preferred diet type.
✓ Runs in your browser · Updated 2026-03-31Enter values and click Calculate Macros to see results
What Are Macronutrients?
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each macronutrient provides a different amount of energy per gram.
1 gram of Protein = 4 calories
1 gram of Carbohydrates = 4 calories
1 gram of Fat = 9 calories
Understanding Diet Types
Balanced (30/40/30): A moderate approach suitable for most people with a good balance of all macros.
High Protein (40/30/30): Prioritises protein for muscle building, fat loss, or athletic performance.
Low Carb (30/25/45): Reduces carbohydrate intake while increasing fat, popular for weight management.
Keto (20/5/75): Very low carb, high fat diet that puts the body into ketosis for fat burning.
How to Calculate Macros
Once you know your daily calorie target (use our Calorie Calculator or TDEE Calculator), apply the percentage split for your chosen diet type to determine grams of each macronutrient.
Related Tools
- Calorie Calculator – Daily calorie needs by goal
- Protein Intake Calculator – Daily protein needs
- TDEE Calculator – Total Daily Energy Expenditure
Frequently Asked Questions
What is a good macro ratio?
A balanced ratio is 30% protein, 40% carbs, 30% fat. For weight loss, try 40/30/30 (higher protein). For keto, use 5% carbs, 25% protein, 70% fat. The best ratio depends on your goal and lifestyle.
How do I count macros?
1 gram of protein = 4 calories, 1 gram of carbs = 4 calories, 1 gram of fat = 9 calories. Track your food intake and compare against your daily macro targets.