Macro Calculator
Figure out how many grams of protein, carbs, and fat you should eat daily
Macro Calculator
Calories
2,507
Daily calorie target
Protein
112g
1.6g/kg (0.7g/lb)
Carbs
327g
52% of calories
Fat
84g
30% of calories
Macronutrient Distribution
Protein
18%
112g
Carbs
52%
327g
Fat
30%
84g
Meal Planning Guide
Protein Sources
- Chicken breast
- Lean beef
- Fish
- Eggs
- Greek yogurt
- Protein powder
Carb Sources
- Rice
- Potatoes
- Oats
- Fruits
- Whole grains
- Legumes
Fat Sources
- Avocados
- Nuts & seeds
- Olive oil
- Butter
- Fatty fish
- Cheese
Note: These calculations provide estimates based on standard formulas and may vary based on individual factors. Consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have any health conditions.
What Macros Are
Macros (macronutrients) are protein, carbs, and fat—the three things you eat that give you calories. Protein and carbs = 4 calories/gram, fat = 9 calories/gram. Protein builds and repairs muscle, carbs are your main energy source, and fat is essential for hormones and absorbing vitamins.
Your macro split depends on your goal: cutting (high protein to preserve muscle), maintaining (balanced), or bulking (higher carbs for energy). Most people do something like 30% protein / 40% carbs / 30% fat, but it varies. The calculator above figures out exactly how many grams of each you should eat based on your stats and goals.
Frequently Asked Questions
What's the difference between macros and calories?
Calories = energy. Macros = the nutrients that provide those calories (protein, carbs, fat). Tracking macros ensures you get the right balance—not just hitting a calorie number but making sure enough comes from protein, etc.
How do I know if I'm getting enough protein?
Aim for 0.7-1g per pound of body weight if you're active (1.6-2.2g per kg). If you're always hungry, recovering slowly from workouts, or losing muscle, you probably need more protein.
Should I track net carbs or total carbs?
Track total carbs unless you're doing keto. Net carbs (total minus fiber) only matters for very low-carb diets. Aim for 25-30g of fiber daily.
Does timing matter?
Total daily intake matters way more than timing. That said, eating protein and carbs around workouts helps performance and recovery, and spreading protein throughout the day (every 3-4 hours) is slightly better for muscle growth.
What if I can't hit my macros exactly?
Don't stress. Aim to be within 5-10%, and focus on weekly averages instead of daily perfection. Consistency over time matters way more than hitting exact numbers every single day.