Macro Calculator

Q: How do I calculate my macros?

Start from your daily calories (see our Calorie Calculator ), split by percentage, then divide by the calories per gram.

Find your daily calories and macronutrient targets — protein, carbohydrates and fat — based on your body stats, activity level and goal.

Reviewed by the WorldCalcs team · Methodology · Last reviewed: June 2026

SexAge (years)

Weight (kg)Height (cm)

Activity levelGoal

Daily calories

2 759 kcal/day

Protein (30%)

207 g

Carbs (40%)

276 g

Fat (30%)

92 g

These are general estimates, not medical or dietary advice. Consult a professional before changing your diet. See our Disclaimer.

What is a macro calculator?

A macro calculator estimates how many grams of carbohydrates, protein and fat to eat each day to hit your calorie target. It starts from your daily calorie needs (TDEE) and splits them into the three macronutrients. It is widely used for weight loss, maintenance or muscle gain, where hitting your protein and calorie targets matters more than the exact split.

How it's calculated

First the tool finds your calorie needs using the Mifflin-St Jeor equation and an activity factor (see our Calorie Calculator). It then applies a balanced split of about 40% carbohydrates, 30% protein and 30% fat, and converts to grams using the energy per gram: carbohydrates and protein give 4 calories per gram, fat gives 9. For weight goals it adjusts calories first (about 500 fewer to lose, 500 more to gain), then splits.

Example

A moderately active 30-year-old man with a maintenance level of 2759 calories, on a 40/30/30 split, gets about 276 g carbohydrates (2759 x 0.40 divided by 4), 207 g protein (2759 x 0.30 divided by 4) and 92 g fat (2759 x 0.30 divided by 9).

All calculations happen in your browser. Nothing is sent, stored, or tracked.

Results are estimates and may contain errors — for general information only, not professional advice. Always verify before relying on them. Disclaimer

How to use

Enter your sex, age, weight, height, activity level and goal. We compute BMR with Mifflin-St Jeor, multiply by your activity factor for TDEE, adjust ±500 kcal for lose/gain, then split into 40% carbs, 30% protein, 30% fat.

These are evidence-based estimates, informational only and not medical or nutritional advice.

Frequently asked questions

What are macros?+

The three macronutrients (carbohydrates, protein and fat) that provide your calories.

How many calories are in each macro?+

Carbohydrates and protein have 4 calories per gram; fat has 9.

What split should I use?+

A balanced 40% carbs, 30% protein, 30% fat works for many; athletes and specific diets vary it.

How do I calculate my macros?+

Start from your daily calories (see our Calorie Calculator), split by percentage, then divide by the calories per gram.

How much protein do I need?+

It depends on your goals and body weight; higher protein helps preserve muscle when losing weight.

Do macros matter more than calories?+

Calories drive weight change; macros shape body composition, energy and how full you feel.

How do I adjust macros to lose or gain weight?+

Change total calories first (about 500 fewer or more per day), then re-split.

Is this medical advice?+

No; it is a general estimate, so consult a professional for personalised nutrition.

References

Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.