Macro Calculator
Get your personalized macro targets based on your TDEE and goal. Choose from balanced, high-protein, keto, or low-carb splits. Visual breakdown included.
How to use Macro Calculator
The macro calculator works out your daily protein, carbohydrate and fat targets in grams based on your Mifflin-St Jeor BMR, activity level, weight goal and preferred diet type. Six diet presets are available — Balanced, High Protein, Keto, Low Carb — plus a custom option to enter any ratio. The tool also calculates calories per macronutrient to help you understand the proportional contribution of each.
- Enter your gender, age, weight and height (metric or imperial).
- Select your activity level and weight goal (lose, maintain or gain).
- Choose a diet type — Balanced, High Protein, Keto, Low Carb or Custom.
- For Custom, enter protein, carb and fat percentages that sum to 100%.
- Click Calculate Macros and review daily gram targets and calorie breakdown.
Your data never leaves your device — 100% private processing.
How macronutrient calories are calculated
Protein and carbohydrates provide 4 kcal per gram; fat provides 9 kcal per gram. To find gram targets: multiply your daily calorie goal by the macro percentage, then divide by the calorie density. For a 2,000 kcal diet with 30% protein: (2000 × 0.30) / 4 = 150 g protein. The high calorie density of fat means keto diets have very large gram targets for fat despite a modest percentage.
Macro split presets compared
Different diet philosophies use different macronutrient ratios. The table below shows the typical ranges for each preset.
| Diet type | Protein | Carbohydrates | Fat | Best for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General population, maintenance |
| High Protein | 40% | 35% | 25% | Muscle gain, weight loss preservation |
| Low Carb | 30% | 20% | 50% | Fat loss, metabolic health |
| Ketogenic | 25% | 5% | 70% | Ketosis, epilepsy management |
| High Carb | 20% | 55% | 25% | Endurance athletes, carb loading |
Protein requirements for different goals
For muscle gain, research supports 1.6–2.2 g protein per kg of bodyweight per day. For weight loss, higher protein (2.0–2.4 g/kg) preserves lean mass and increases satiety. The typical balanced-diet ratio (30%) may underdeliver protein for athletes at a calorie deficit; consider the High Protein preset in those cases. Distributing protein across 4–5 meals maximises muscle protein synthesis.
Glossary
- Macronutrient
- A nutrient required in large quantities: protein, carbohydrate and fat.
- Protein synthesis
- The cellular process of building muscle proteins from amino acids.
- Keto
- Ketogenic diet — very low carbohydrate, high fat, inducing ketosis as the primary energy source.
- Calorie density
- Calories per gram of a macronutrient: protein/carbs = 4 kcal/g, fat = 9 kcal/g.
Related reading
Frequently Asked Questions
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Why use Macro Calculator?
- Based on widely-accepted clinical and scientific formulas
- No personal data stored — all calculations run locally
- Supports both metric and imperial units
- Results include actionable recommendations
Common use cases
- Calculate BMI before a doctor's appointment
- Estimate daily calorie needs for a weight loss goal
- Track ideal body weight range for a fitness plan
- Calculate pregnancy due date
- Find out your recommended water intake based on body weight
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