Macro Calculator — Daily Protein, Carbs & Fat
Calculate your ideal daily macronutrient split based on your calorie target and fitness goal. Get exact grams of protein, carbs, and fat for weight loss, maintenance, or muscle building.
Frequently Asked Questions
How do I calculate my macros?
Start with your daily calorie target, then split it by percentages. For weight loss, a common split is 40% protein, 30% carbs, and 30% fat. For muscle gain, try 30% protein, 45% carbs, and 25% fat. This calculator does the math and gives you exact grams for each macro.
What is a macro split?
A macro split is the ratio of protein, carbohydrates, and fat in your diet expressed as percentages of total calories. For example, a 40/30/30 split means 40% of calories from protein, 30% from carbs, and 30% from fat.
How many grams of protein do I need per day?
It depends on your goal. For weight loss, aim for 0.8–1g of protein per pound of body weight. For muscle gain, target 1–1.2g per pound. This calculator computes your specific number based on your calorie target and goal.
Put your numbers into action
Track your daily calories and macros effortlessly with Gram's AI food scanner — just snap a photo of your meal.