Macronutrients (macros) are the three major nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros goes beyond total calories to ensure you are getting the right ratio of nutrients for your specific goal.

How much protein do I need to build muscle?

Research supports 1.6-2.2g of protein per kg of bodyweight (0.7-1g per lb) for muscle building. Higher protein intakes are beneficial during calorie restriction to preserve muscle mass.

What is a keto macro split?

A ketogenic diet typically uses: fat 70-75%, protein 20-25%, carbs 5% (around 20-50g per day). The very low carbohydrate intake shifts the body into ketosis, where it burns fat for fuel instead of glucose.

Should I prioritize calories or macros?

Total calories determine whether you lose, maintain, or gain weight. Macros determine body composition — how much of the weight change is muscle vs fat. For general health, hitting your calorie goal is most important. For performance, macro ratios matter significantly.

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Macro Calculator

Calculate protein, carbs, and fat targets for your goal. Supports 5 diet types including keto and high protein. Free online.

About this tool

Calculate your optimal macronutrient targets — protein, carbohydrates, and fats — based on your TDEE and fitness goal. Supports five diet presets: balanced, high protein, low carb, keto, and high carb.

Daily Calories: 2000

12005000

Goal / Diet Type

30%

150g

Protein · 600 kcal

40%

200g

Carbs · 800 kcal

30%

67g

Fat · 600 kcal

How we calculate this

All calculations run entirely in your browser — no data is sent to any server. Here is exactly how this tool works:

Enter your stats to calculate TDEE
Select your goal (lose fat, maintain, build muscle)
Choose a macro split preset or customize
See exact grams of protein, carbs, and fat per day

Frequently Asked Questions

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About this tool

How we calculate this

Frequently Asked Questions

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