Macro Calculator

Get daily protein, carbohydrate, and fat targets in grams for your calorie goal.

About this calculator

Macronutrients are where your calories come from: protein and carbs provide 4 kcal per gram, fat provides 9. This calculator finds your calorie target from TDEE and your goal, then splits it into a balanced 30/40/30 ratio.

Formula

Calories = TDEE + goal adjustment Protein g = cal×0.30÷4 · Carbs g = cal×0.40÷4 · Fat g = cal×0.30÷9

Results are estimates for information only — not medical advice. Sources: WHO, CDC, and peer-reviewed research.