Macro Calculator: Daily Protein, Carb, and Fat Targets

Macro Calculator

Calculate your daily target for Protein, Carbohydrates, and Fats in grams to optimize your body composition and fuel performance.

Daily Calorie Target Mode

Auto-Calculate Estimate from BMR & activity

Manual Entry Enter a specific target budget

Gender

Age (years)

Height (cm)

Activity Level

Body Weight

Macro Diet Strategy

Target Calorie Envelope

0 kcal / day

Your daily energy intake distributed across primary macronutrients.

Macro Caloric Ratio 30% P / 40% C / 30% F

Protein: 30% Carbs: 40% Fats: 30%

Protein 30%

0 g / day

0 kcal (0 g/kg)

Essential for muscle repair, enzymatic reactions, and satiety. 4 kcal per gram.

Carbohydrates 40%

0 g / day

0 kcal

Primary fuel source for high-intensity physical exertion and CNS functioning. 4 kcal per gram.

Dietary Fats 30%

0 g / day

0 kcal

Vital for hormone synthesis, vitamin absorption (A, D, E, K), and brain health. 9 kcal per gram.

Recommended Meal Distribution (3 Meals + 1 Snack):

Breakfast (~30%) --

Lunch (~30%) --

Dinner (~30%) --

Snack (~10%) --

Understanding Macronutrients

Every calorie you consume comes from one of three primary macronutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), or fats (9 kcal/g). Adjusting the ratio between these macronutrients allows you to align your nutrition with specific goals such as muscle hypertrophy, athletic endurance, or fat loss.