What are macronutrients?

Macronutrients — protein, carbohydrates, and fat — are the three main nutrients that provide energy. Protein and carbs each provide 4 kcal per gram; fat provides 9 kcal per gram. Tracking macros gives you more control over body composition than tracking calories alone.

Is the 30/40/30 split right for everyone?

The 30% protein, 40% carbs, 30% fat split used here is a balanced general-purpose starting point. Athletes, ketogenic dieters, or those with specific medical needs may use very different ratios. Adjust based on your preferences and results.

Why is protein important for body composition?

Protein is the primary building block for muscle tissue. Higher protein intake (around 1.6-2.2 g per kg of body weight) helps preserve or build muscle during a calorie deficit or surplus and increases satiety compared to carbs and fat.

Do I need to hit my macros exactly every day?

Hitting exact gram targets every day is difficult and not strictly necessary. Aim to be within 5-10% on most days and focus on weekly averages rather than daily perfection.

Should I track fiber separately?

Fiber is a type of carbohydrate but has minimal caloric impact and is not tracked separately by this calculator. As a general guideline, aim for 25-38 g of dietary fiber per day as part of your total carbohydrate intake.

Health

↵ to calculate

Macro Calculator - Protein Carbs Fat Daily Intake Online

Calculate your daily macronutrient targets — protein, carbohydrates, and fat — based on your TDEE and fitness goal.

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How to use this calculator

👉 Fill in the boxes below and your answer appears instantly — no maths needed, we do it all for you! 🎉

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In plain English — what does this do?

🏋️ Your body needs food to move, breathe, and grow — just like a car needs petrol. This tool helps you find out how much food your body needs in a day to feel good and stay healthy!

📌 Direct Answer & Summary

The Macro Calculator tells you how many grams of protein, carbohydrates, and fat to eat each day based on your TDEE and fitness goal. It applies a balanced macro split and adjusts total calories for weight loss, maintenance, or muscle gain so you have clear daily targets to hit.

Age

Height (cm)

Weight (kg)

Activity

Goal

What is Macro Calculator - Protein Carbs Fat Daily Intake Online?

How to use it

1️⃣ Select your biological sex and enter your age, height, and weight.
2️⃣ Choose your activity level from the dropdown.
3️⃣ Select your goal: Weight Loss (500 kcal deficit), Maintenance, or Muscle Gain (300 kcal surplus).
4️⃣ Review your daily calorie target and the gram amounts for protein, carbs, and fat.
5️⃣ Use the colour bar at the bottom to visualise the calorie split across macros.

Formula

TDEE = BMR x activity factor, adjusted by goal. Protein = 30% of calories / 4 kcal per gram. Carbs = 40% of calories / 4 kcal per gram. Fat = 30% of calories / 9 kcal per gram.

💡 See it in action — a real example

A moderately active 28-year-old female, 160 cm, 60 kg, aiming for muscle gain has a TDEE of about 2,057 kcal plus a 300 kcal surplus = 2,357 kcal. That works out to roughly 177 g protein, 235 g carbs, and 79 g fat.

❓ Common questions

What are macronutrients?: Macronutrients — protein, carbohydrates, and fat — are the three main nutrients that provide energy. Protein and carbs each provide 4 kcal per gram; fat provides 9 kcal per gram. Tracking macros gives you more control over body composition than tracking calories alone.
Is the 30/40/30 split right for everyone?: The 30% protein, 40% carbs, 30% fat split used here is a balanced general-purpose starting point. Athletes, ketogenic dieters, or those with specific medical needs may use very different ratios. Adjust based on your preferences and results.
Why is protein important for body composition?: Protein is the primary building block for muscle tissue. Higher protein intake (around 1.6-2.2 g per kg of body weight) helps preserve or build muscle during a calorie deficit or surplus and increases satiety compared to carbs and fat.
Do I need to hit my macros exactly every day?: Hitting exact gram targets every day is difficult and not strictly necessary. Aim to be within 5-10% on most days and focus on weekly averages rather than daily perfection.
Should I track fiber separately?: Fiber is a type of carbohydrate but has minimal caloric impact and is not tracked separately by this calculator. As a general guideline, aim for 25-38 g of dietary fiber per day as part of your total carbohydrate intake.

⚡ Related Health Tools & Calculators

TDEE Calculator BMR Calculator Calorie Calculator Water Intake Calculator