Health

Macro Calculator

Split your daily calories into protein, carbohydrate, and fat targets based on whether you want to lose weight, maintain, or build muscle.

Protein

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Carbs

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Fat

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Enter your daily calories above to see your macro targets.

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Macro Formula

Each macro is calculated by allocating a percentage of total calories, then converting to grams using each nutrient's caloric density.

Protein

Grams = (Calories × %) ÷ 4

Carbohydrates

Grams = (Calories × %) ÷ 4

Fat

Grams = (Calories × %) ÷ 9

What is a macro calculator?

A macro calculator converts your daily calorie target into specific gram targets for protein, carbohydrates, and fat. Where calorie counting treats all food energy as equal, macro tracking gives you a more detailed framework for achieving body composition goals — whether you are losing fat, maintaining weight, or building muscle.

Each goal requires a different balance of macronutrients. Weight loss benefits from a higher protein ratio to preserve muscle and support satiety. Muscle-building phases favour more carbohydrates to fuel training and recovery. Maintenance sits between the two. Once you know your daily TDEE, use this calculator to convert it into actionable gram targets you can track with any food logging app.

Frequently asked questions

What are macros?
Macros, short for macronutrients, are the three primary nutrients that provide energy: protein, carbohydrates, and fat. Protein and carbs each provide 4 calories per gram, while fat provides 9 calories per gram. Tracking macros gives you more precise control over body composition than tracking calories alone.
How are macro splits calculated?
The calculator allocates your total daily calories across protein, carbs, and fat using percentage splits based on your goal. For weight loss the split is 40% protein, 30% carbs, 30% fat. For maintenance it is 30% protein, 40% carbs, 30% fat. For muscle gain it is 30% protein, 45% carbs, 25% fat.
How many calories should I eat per day?
Your ideal daily calorie intake depends on your Total Daily Energy Expenditure (TDEE), which accounts for your basal metabolic rate and activity level. Use the TDEE calculator on VeraCalculator to find your maintenance calories first, then apply your chosen macro split here.
Why is protein higher for weight loss?
A higher protein intake during a calorie deficit helps preserve lean muscle mass, increases satiety, and has a higher thermic effect than carbs or fat — meaning your body burns more calories digesting it. A 40% protein split is a widely used starting point for fat-loss phases.
Are these macro splits right for everyone?
These splits are general evidence-based starting points suitable for most people. Athletes, those with specific medical conditions, or people following structured dietary protocols such as ketogenic or high-carbohydrate endurance diets may need different ratios, and should consult a registered dietitian for personalised guidance.
How do I convert grams to calories for each macro?
Multiply protein grams by 4, carbohydrate grams by 4, and fat grams by 9 to get the calories each macro contributes. Adding all three together should equal your total daily calorie target, allowing for minor rounding differences.

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