Macro Nutrient Calculator
What are macronutrients?
Macronutrients (macros) are the main nutrients that provide calories: protein, carbohydrates, and fat. The balance between these three affects energy, performance, appetite, and body composition.
The Macro Nutrient Calculator helps turn your daily calories into a clear plan for grams of protein, carbs, and fat.
How the macro calculator works
- Enter your daily calorie target (for example from a BMR/TDEE calculator).
- Choose Metric or Imperial and (optionally) enter your body weight.
- Select a macro pattern such as Balanced, Low-carb, High-protein, or Custom.
- For Custom, enter your own macro percentages (they should total around 100%).
- Click Calculate to see your macros in grams and percentages.
- Use Copy or Share if you want to save your macro plan.
Calories per gram
Protein
1 g protein = 4 kcal
Important for muscle, recovery, and satiety.
Carbohydrates
1 g carbs = 4 kcal
Main energy source, especially for training.
Fat
1 g fat = 9 kcal
Essential for hormones and nutrient absorption.
Macro patterns
- Balanced: ~30% protein, 40% carbs, 30% fat.
- Low-carb: ~30% protein, 25% carbs, 45% fat.
- High-protein: ~35% protein, 35% carbs, 30% fat.
- Custom: choose any set of protein, carbs, and fat percentages.
Tip: Start with a balanced pattern, then adjust slowly based on energy, hunger, and progress.
Example macro breakdown
For a daily target of 2,000 kcal using a Balanced pattern (30% / 40% / 30%):
The calculator does this automatically for any calorie goal and macro pattern you choose.
Helpful tips
- Set calories based on a realistic BMR/TDEE, not random numbers.
- Keep protein steady while you slowly adjust carbs or fats.
- Review macros every few weeks and adjust based on progress.
- Use the same unit system (kg or lb) across your tools.
Common mistakes
- Letting custom percentages add up to far more or less than 100%.
- Setting calories too low, leading to low energy and poor recovery.
- Changing macros too often to see clear results.
Frequently asked questions
Do I need to hit my macros perfectly every day?
No. Macros are targets, not rules. Aim to be consistent over the week rather than perfect every single day.
Which macro is most important?
Protein is usually the priority for recovery and muscle. Carbs and fats can be adjusted based on preference and lifestyle.
Can I lose weight with any macro split?
Weight loss mainly depends on calorie balance. Macros help you feel better and perform better while in a calorie deficit.
Should I change macros on rest days?
Some people eat slightly fewer carbs on rest days, others keep macros the same for consistency. The calculator can be used for both approaches.
Important note
Macro calculations are general guidelines and do not replace professional medical or nutrition advice. Health conditions, medications, and personal goals may require a customized plan from a qualified expert.