Macro Calculator
Turns your calorie target into gram targets for carbohydrate, protein and fat using balanced, low-carb or high-protein splits, including a per-meal distribution across four meals.
TheCalculators — Macro Calculator
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Daily Calories
2,565 Cal
Balanced (50/20/30) → 321g C · 128g P · 86g F
- TDEE (maintenance)
- 2,565 Cal/day
- Goal adjustment
- None
- Carbohydrates
- 321 g (50% · 1,283 Cal)
- Protein
- 128 g (20% · 513 Cal)
- Fat
- 86 g (30% · 770 Cal)
- Protein per kg
- 2.0 g/kg body weight
Macro calorie distribution
- Carbs 50%1,283
- Protein 20%513.00
- Fat 30%770.00
Per-meal macro plan
Limit saturated fat to under 10% of calories and avoid trans fats per the Dietary Guidelines for Americans. Estimates for informational purposes only — not medical advice.
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Formula
Macro grams = target calories × macro % ÷ (4 kcal/g for carbs & protein, 9 kcal/g for fat) · Target = BMR × activity factor ± 500 (goal)
- • Compute maintenance calories from BMR and the activity factor.
- • Apply the goal adjustment (−500 to lose, +500 to gain per day).
- • Split calories by the chosen macro ratios and convert to grams.
Pro tips
- • Higher protein (0.7-1 g/lb) helps preserve muscle while cutting.
- • Keep saturated fat below 10% of calories; prefer unsaturated fat sources.
FAQ
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Daily carbohydrate grams from your calorie needs, from low-carb to high-carb.
CalculateFat Intake Calculator
Daily fat target in grams from your TDEE (20–35% of calories) with a saturated-fat limit.
CalculateProtein Calculator
Daily protein target in grams per kg of body weight for your activity level and goal.
Calculate