Macro Calculator
Calculate your optimal protein, carbs, and fat intake based on your goals.
—
calories per day
Protein
g
cal (%)
Carbs
g
cal (%)
Fat
g
cal (%)
Macro Distribution
Calorie Content
- • Protein: 4 calories per gram
- • Carbs: 4 calories per gram
- • Fat: 9 calories per gram
Diet Types
Balanced
P: 30% | C: 40% | F: 30%
Low Carb
P: 35% | C: 25% | F: 40%
High Carb
P: 25% | C: 55.00000000000001% | F: 20%
Keto
P: 25% | C: 5% | F: 70%
High Protein
P: 40% | C: 35% | F: 25%
About the Macro Calculator
This macro calculator estimates health and fitness metrics from your personal inputs. Calculate protein, carbs, and fat for your goals.
Use for personal wellness tracking and education. Consult a healthcare provider for medical advice.
Adjust the inputs above to model your specific scenario with the Macro Calculator.
Explore More
Related Calculators
Calorie Deficit Calculator
Plan weight loss with safe calorie deficit and timeline.
TDEE Calculator
Calculate total daily calories burned based on activity level.
BMR Calculator
Calculate your Basal Metabolic Rate - calories burned at rest.
Water Intake Calculator
Calculate daily water needs based on weight and activity.
Body Fat Calculator
Estimate body fat using the US Navy tape measure method.
Bra Size Calculator
Calculate bra band and cup size from measurements with US, UK, EU, AU & FR conversion.