Macro Calculator
Free macro calculator: daily grams of protein, carbs and fat for your goal, from your TDEE, with balanced, low-carb, high-protein and keto splits.
What it does
Macronutrients are protein, carbohydrates and fat, the three sources of calories in food. The calculator starts from your TDEE, adds or removes calories for your goal and divides them by the chosen split: protein and carbohydrates have 4 kcal per gram and fat has 9. With 2,000 kcal and a 30/40/30 split you get 150 g of protein, 200 g of carbohydrates and 67 g of fat.
How to use it
- Enter your sex, age, weight, height and activity level to estimate your TDEE.
- Choose your goal and the diet split you want to follow.
- Read the grams of protein, carbohydrates and fat to eat each day.
The arithmetic runs in your browser. Nothing you type is sent anywhere and nothing is stored, so you can use these with real numbers.
Frequently asked questions
How much protein do I need?
The minimum for adults is 0.8 g per kg of body weight. People who train or are losing weight often aim for 1.6 to 2.2 g per kg to keep muscle. The page shows how many grams per kg your split gives.
Which split is best?
For weight change, total calories matter most; the split is about what you can keep up. Balanced suits most people, high protein helps keep muscle while losing weight, and low carb and keto suit people who prefer fewer carbohydrates.
Why is 500 kcal the usual deficit?
A deficit of about 500 kcal a day adds up to roughly 3,500 kcal a week, close to half a kilogram (one pound) of body fat. Larger deficits are harder to keep and lose more muscle.
Is this medical advice?
No. It is a general estimate for healthy adults. If you have diabetes, kidney disease or another condition, or are pregnant, talk to a doctor or a dietitian before changing your diet.
🔥 TDEE Calculator
🫀 BMR Calculator
📏 Body Fat Calculator
Wikipedia — Macronutrients
Wikipedia — Protein (nutrient)
Wikipedia — Ketogenic diet