Macro Calculator

Macros, short for macronutrients, are the three nutrients that supply energy: protein, carbohydrate and fat. Your daily calories come from some mix of the three, and the split affects body composition and how full you feel.

Protein and carbohydrate each provide about 4 calories per gram, while fat provides about 9 calories per gram. The calculator uses these standard Atwater factors to convert percentages into grams.

A balanced plan is often around 30% protein, 40% carbs and 30% fat. Low-carb and high-protein plans push protein or fat higher, and a keto ratio keeps carbs very low (about 5%) with most calories from fat.

A typical ketogenic ratio is roughly 70% fat, 25% protein and 5% carbohydrate. The goal is to keep carbs low enough to stay in ketosis while getting enough protein to preserve muscle.

Start from your maintenance calories (your TDEE), then subtract for fat loss or add for muscle gain. Use a TDEE calculator to estimate maintenance, then plug that number in here.

Yes. Protein, carb and fat are shares of your total calories, so the three percentages must total 100%. The calculator flags any split that does not add up.