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Macro Calculator

Calculate exactly how many grams of protein, carbs, and fat you need per day based on your calorie target and diet style.

Macro Setup

Don't know your calories? Use our TDEE calculator first. Calculate TDEE

Enter your target calories

Choose a diet style and your calorie target to see exactly how many grams of protein, carbs, and fat you need per day.

Understanding Macronutrients

Protein 4 cal/g

Builds and repairs muscles, supports your immune system, and keeps you full longer. Found in meat, fish, eggs, dairy, and legumes.

Carbohydrates 4 cal/g

Your body's primary energy source. They fuel exercise, brain function, and recovery. Found in grains, fruits, vegetables, and legumes.

Fat 9 cal/g

Essential for hormone production, vitamin absorption, and brain health. Found in nuts, oils, avocado, fatty fish, and seeds.

Frequently Asked Questions

What are macronutrients?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories — protein and carbs have 4 calories per gram, while fat has 9 calories per gram.
Why does macro ratio matter?
Different macro ratios support different goals. Higher protein helps build muscle and stay full. More carbs fuel intense exercise. Higher fat supports hormonal health and ketosis. The right ratio for you depends on your goals, activity level, and personal preference.
How many grams of protein do I need?
For general health, aim for 0.8g per kg of body weight. For muscle building or weight loss, increase to 1.6-2.2g per kg. Our calculator adjusts protein based on your chosen diet style and calorie target.
What diet style should I choose?
Balanced is great for most people. Choose High Protein if you lift weights or want to lose fat while preserving muscle. Low Carb works well for steady energy and appetite control. Keto is for those who want to achieve ketosis (consult a doctor first).
Can I adjust the macro percentages?
Our calculator provides science-backed preset ratios for each diet style. If you need custom macros, start with the closest preset and adjust portions of specific foods to fine-tune your intake.

TDEE Calorie Calculator

Not sure how many calories you need? Calculate your TDEE first.

Calculate TDEE
    Free Macro Calculator | MenuCrafters | MenuCrafters