Macro Calculator
Calculate your ideal daily intake of protein, carbohydrates, and fat based on your goals. Choose from preset ratios like Balanced, Low-Carb, High-Protein, or Keto, or create your own custom split.
By Jonas Lindemann · Updated · How we build our calculators
Daily Calorie Target
2,633kcal
197g
Protein
790 kcal (30%)
263g
Carbs
1053 kcal (40%)
88g
Fat
790 kcal (30%)
Recommended fiber: 37g/day
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About the Author
Jonas
I'm a software developer and multi-sport athlete: cycling since 2014, running since 2016 and triathlon since 2020. I built this calculator to help athletes like you and me.
Learn more about meFrequently Asked Questions
Macros (macronutrients) are the three main nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you get the right balance for your goals.
A balanced 30/40/30 (protein/carbs/fat) works for most people. For weight loss, higher protein (40%) helps preserve muscle. For endurance athletes, more carbs (50%+) may be beneficial. Keto requires very low carbs (5-10%).
For muscle building or preservation during weight loss, aim for 1.6-2.2g per kg body weight. Our High-Protein preset (40% protein) typically achieves this for most people.
No, carbs aren't inherently bad. Weight loss depends on total calories, not carb intake. However, some people find low-carb diets easier to stick to due to increased satiety from protein and fat.
Calories measure total energy, while macros show where that energy comes from. You can hit the same calorie target with different macro splits - what matters is choosing a split that supports your goals and is sustainable for you.