Free Macro Calculator
Calculate daily macros for carbs, protein, and fat based on your calories and diet type. Supports keto, low carb, and more.
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Carbs (50%)
250g
1000 cal
Protein (25%)
125g
500 cal
Fat (25%)
56g
500 cal
Formula
Carbs & Protein: grams = (calories × percentage) ÷ 4 — Fat: grams = (calories × percentage) ÷ 9How the Macro Calculator Works
This calculator splits your daily calorie intake into the three macronutrients — carbohydrates, protein, and fat — based on your chosen diet type. Each macro contains a different number of calories per gram: carbs and protein have 4 calories per gram, while fat has 9 calories per gram.
Simply enter your daily calorie target and select a diet approach. The calculator instantly shows how many grams of each macronutrient you should eat, along with the calorie breakdown.
Understanding the Diet Types
- Balanced (50/25/25): The standard recommendation for general health. Works well for most people who are moderately active and want to maintain their weight.
- Low Carb (25/40/35): Reduces carbohydrate intake while increasing protein and fat. Popular for weight loss and blood sugar management.
- Keto (5/30/65): Very low carb, high fat. Designed to put your body into ketosis. Requires careful tracking and may take 1-2 weeks to adapt.
- High Protein (35/40/25): Maximizes protein for muscle building and recovery. Ideal for people doing resistance training or trying to preserve muscle during a cut.
- Zone (40/30/30): A moderate approach that balances all three macros. Designed for sustained energy and hormonal balance throughout the day.
How to Track Your Macros
Once you know your targets, you need a way to track what you eat. Here are the most effective approaches:
- Food tracking apps like MyFitnessPal or Cronometer scan barcodes and have large food databases
- Food scale: Weighing food is more accurate than measuring cups, especially for calorie-dense foods like nuts and oils
- Meal prepping: Preparing meals in advance makes hitting macros easier since you calculate once and eat the same portions
- Hand portion method: A palm-sized portion of protein is roughly 25-30g, a cupped hand of carbs is about 30-40g, and a thumb of fat is about 10-15g
Common Macro Tracking Mistakes
Avoid these pitfalls when counting macros:
- Ignoring cooking oils and sauces — a tablespoon of olive oil adds 14g of fat (120 calories)
- Not weighing food raw — cooked meat weighs less due to water loss, which changes the per-gram nutrition
- Forgetting liquid calories — coffee creamer, juice, and alcohol all count toward your macros
Frequently Asked Questions
What are macros and why do they matter?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: carbohydrates, protein, and fat. Each serves a different purpose — carbs provide energy, protein builds and repairs tissue, and fat supports hormones and nutrient absorption. Tracking macros gives you more control over body composition than counting calories alone.
How do I know how many calories to eat?
Start by calculating your Total Daily Energy Expenditure (TDEE) using a calorie calculator. To lose weight, eat 300-500 calories below TDEE. To gain muscle, eat 200-400 calories above TDEE. To maintain, eat at TDEE. Then use this macro calculator to split those calories into carbs, protein, and fat.
Which macro split is best for weight loss?
Low carb (25/40/35) and high protein splits tend to work well for weight loss. Higher protein helps preserve muscle mass during a calorie deficit, while lower carbs can reduce water retention and cravings. However, the best split is one you can stick with consistently.
What's the difference between keto and low carb?
Keto is an extremely low carb diet (typically under 50g carbs/day or about 5% of calories) that puts your body into ketosis — burning fat for fuel instead of glucose. Low carb is more moderate (around 25% of calories from carbs), which is easier to sustain long-term but doesn't trigger ketosis.
Do I need to hit my macros exactly every day?
No. Aim to be within 5-10g of each macro target. Consistency over time matters more than perfection on any single day. Protein is the most important macro to hit consistently, especially if your goal is building or preserving muscle.