Macro Calculator

Calculate your optimal macronutrient ratios (Protein, Carbs, Fats) for your goals.

Daily Calories (TDEE)

Goal

Daily Targets

Protein

Fats

Carbs

What is this Online Macro Calculator for?

The Macro Calculator helps you determine the right balance of macronutrients—Protein, Fats, and Carbohydrates—to eat daily to reach your fitness goals.

How does it work?

It takes your daily calorie target and splits it into percentages based on your goal (e.g., 40/30/30 for weight loss). It then converts these calories into grams (Protein/Carbs = 4 cal/g, Fat = 9 cal/g).