Your protein, carbs and fat — in grams
Turn your calorie target into a practical daily macro split. Pick a preset or dial in your own ratio, then get per-meal portions.
Your target
Diet preset
Meals per day
Daily macros
Per meal (3 × 667 kcal)
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What each macro does
- Protein (4 kcal/g): builds and protects muscle, highly satiating, thermic effect of 20–30%.
- Carbs (4 kcal/g): primary training fuel, supports brain function, affects daily energy.
- Fat (9 kcal/g): hormone production, fat-soluble vitamins (A, D, E, K), cell membranes.
Pick a preset that matches your life
Ready to turn these macros into meals? Try our free meal planner.
Frequently asked questions
What are macros?+
Macronutrients (macros) are the three energy-providing nutrients — protein, carbohydrates and fat. Protein and carbs contain 4 kcal per gram; fat contains 9 kcal per gram. Alcohol provides 7 kcal per gram but isn't counted as a macro.
What's the best macro split for fat loss?+
For fat loss, a high-protein split (35–40% protein, 30–40% carbs, 25–30% fat) is usually best — protein preserves muscle in a deficit and keeps you full. Balanced and Mediterranean splits also work well; the right one is the one you'll actually follow.
How much protein should I eat?+
For general health, 0.8 g/kg of bodyweight is the minimum. For muscle maintenance in a deficit, 1.6–2.2 g/kg is the evidence-based target. Most people land at 1.8 g/kg — around 126 g/day for a 70 kg person.
Do I need to hit my macros exactly?+
No — aim to land within roughly ±5 grams of protein and ±10 grams of carbs and fat per day. Weekly averages matter more than daily numbers. Protein is the most important macro to track precisely.
What's the difference between a calorie calculator and a macro calculator?+
A calorie calculator tells you how many kcal you need in total. A macro calculator takes that total and splits it into grams of protein, carbs and fat. You typically use them together — calories first, then macros.