Macro Calculator (Protein, Carbs, Fat)

Once you have a calorie target, the next question is how to divide it. Protein supports muscle retention, fat supports hormone function, and carbohydrate fuels training. This calculator converts a calorie goal and a chosen split into daily grams of each macronutrient.

How to use it

1. Enter your daily calorie target, or take one from the calorie calculator.
2. Choose a preset split or set your own percentages.
3. Read the daily grams for protein, carbohydrate, and fat.
4. Check the protein figure against your body weight — this is the number most worth getting right.

Frequently asked questions

How much protein do I actually need?

Sedentary adults need around 0.8 g per kilogram of body weight. People training regularly or in a calorie deficit commonly target 1.6–2.2 g per kilogram to preserve lean mass.

Is low-carb better for fat loss?

Not inherently. When calories and protein are matched, controlled trials show similar fat loss across carbohydrate levels. The best split is the one you can stick to.

Why does fat have more calories per gram?

Because of its chemical structure — fat is far less oxidised than carbohydrate, so oxidising it releases more energy, about nine calories per gram against four.

How exactly should I hit these numbers?

Within about ten grams a day is fine. Weekly averages drive results; chasing exact daily figures adds stress without adding benefit.

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