Hitting a calorie target only tells part of the story — where those calories come from matters just as much if your goal is building muscle, losing fat, or simply eating in a more balanced way. This macro calculator gives you a personalized daily breakdown of protein, carbs, and fat based on your body stats, activity level, and goal.
Macro Calculator
Personalized daily breakdown for Protein, Carbohydrates, and Fats.
Macro Distribution Ratio
Alternative Diet Splits Comparison
| Diet Style | Protein Target | Carb Target | Fat Target |
|---|---|---|---|
| Balanced (30/40/30) | — | — | — |
| High Protein (40/35/25) | — | — | — |
| Low Carb (35/20/45) | — | — | — |
| Ketogenic (25/5/70) | — | — | — |
Getting your macros right starts with knowing your total daily calorie needs, so it’s worth running your numbers through our TDEE calculator first if you haven’t already. For the full explanation of why protein especially matters during a cut or bulk, our guide on how to calculate your macros breaks it down step by step, and our TDEE vs BMR guide explains the calorie math behind it.
Enter your details above to get your personalized daily protein, carb, and fat targets — a much more precise approach than just “eating clean.”