Macros (macronutrients) are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Each gram of protein and carbs provides 4 calories; each gram of fat provides 9 calories. Tracking macros helps optimize body composition and performance.

How much protein do I need per day?

For muscle building, 0.7–1.0g of protein per pound of bodyweight (1.6–2.2g per kg) is recommended by most sports nutrition research. For general health and weight maintenance, 0.36g per pound (0.8g per kg) is the minimum RDA.

What is the difference between macros and calories?

Calories measure total energy intake. Macros determine where those calories come from. Two people eating 2,000 calories can have very different body composition results depending on their protein, carb, and fat ratios.

What is a keto macro split?

A ketogenic diet uses approximately 5% carbs, 25% protein, and 70% fat. This dramatically limits carbs to induce ketosis — a metabolic state where the body burns fat for fuel instead of glucose. Carbs are typically limited to 20–50g per day.

How do I count macros?

Use a food tracking app like MyFitnessPal or Cronometer to log everything you eat. The macro targets from this calculator give you daily goals. Weigh food for accuracy, especially when starting out.

Should I track net carbs or total carbs?

For keto diets, track net carbs (total carbs minus fiber and sugar alcohols). Fiber is not digested and does not impact blood sugar. For other diets, tracking total carbs is simpler and sufficient.

Free Macro Calculator Online

Turn your calorie goal into daily protein, carb, and fat targets for balanced, high-protein, low-carb, keto, or endurance diets — with a per-meal breakdown and macro donut.

Age

Gender

Weight (kg)

Height (cm)

Activity level

Goal

Diet style

Meals per day

—

cal/day

Protein: —; —
Carbs: —; —
Fat: —; —

Per meal (3 meals)

Fiber target: —
Water target: —

Medical Disclaimer: The Macro Calculator is for informational purposes only and does not constitute medical advice. Results are estimates based on population averages and may not reflect your individual health status. Consult a qualified healthcare professional before making decisions about your health, diet, or exercise routine.

Food reference (per 100g)

High protein

Chicken breast31g
Tuna29g
Eggs13g
Greek yogurt10g
Cottage cheese11g
Tofu17g
Lentils9g
Whey protein80g

High carb

White rice80g
Oats67g
Banana23g
Sweet potato20g
Whole wheat bread49g
Pasta (dry)75g

High fat

Avocado15g
Almonds49g
Olive oil100g
Salmon13g
Cheddar cheese33g
Peanut butter50g

Frequently Asked Questions

What are macros?: Macros (macronutrients) are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Each gram of protein and carbs provides 4 calories; each gram of fat provides 9 calories. Tracking macros helps optimize body composition and performance.
How much protein do I need per day?: For muscle building, 0.7–1.0g of protein per pound of bodyweight (1.6–2.2g per kg) is recommended by most sports nutrition research. For general health and weight maintenance, 0.36g per pound (0.8g per kg) is the minimum RDA.
What is the difference between macros and calories?: Calories measure total energy intake. Macros determine where those calories come from. Two people eating 2,000 calories can have very different body composition results depending on their protein, carb, and fat ratios.
What is a keto macro split?: A ketogenic diet uses approximately 5% carbs, 25% protein, and 70% fat. This dramatically limits carbs to induce ketosis — a metabolic state where the body burns fat for fuel instead of glucose. Carbs are typically limited to 20–50g per day.
How do I count macros?: Use a food tracking app like MyFitnessPal or Cronometer to log everything you eat. The macro targets from this calculator give you daily goals. Weigh food for accuracy, especially when starting out.
Should I track net carbs or total carbs?: For keto diets, track net carbs (total carbs minus fiber and sugar alcohols). Fiber is not digested and does not impact blood sugar. For other diets, tracking total carbs is simpler and sufficient.