Macro Calculator

Your macros are the daily grams of protein, carbohydrates, and fat your body needs. This calculator derives them from your TDEE and goal: protein 1.6–2.2 g per kg body weight (preserves muscle), fat at minimum 0.8 g/kg, with the remainder as carbohydrates. Adjust splits for keto, low-carb, or high-protein preferences.

Last updated: May 2026

Macro Calculator

Calculate your optimal protein, carbs, and fat distribution

Unit System

Total Daily Energy Expenditure (TDEE)

Don't know your TDEE? Calculate it here →

Body Weight (kg)

Goal

Your Macros

Enter your values

Enter your TDEE, weight and goal to calculate your daily protein, carb and fat targets.

Learn More About Macronutrients

Understanding macronutrient distribution helps you optimize your nutrition for better health and fitness results.

What Are Macronutrients?

The three main nutrients your body needs in large amounts for energy and function.

Protein (4 calories per gram)

Essential for muscle building, repair, and immune function. Aim for 2.0g per kg of body weight.

Carbohydrates (4 calories per gram)

Your body's preferred energy source, especially for brain function and high-intensity exercise.

Fats (9 calories per gram)

Essential for hormone production, vitamin absorption, and long-term energy storage.

Food Sources

Examples of high-quality sources for each macronutrient.

Protein Sources:

Chicken breast, fish, eggs, Greek yogurt, beans, tofu, protein powder

Carbohydrate Sources:

Rice, oats, quinoa, sweet potatoes, fruits, vegetables, whole grain bread

Healthy Fat Sources:

Avocado, nuts, olive oil, fatty fish, seeds, nut butters

Practical Tips

How to successfully hit your macro targets every day.

• Prioritize protein at each meal to meet your daily target

• Time carbohydrates around your workouts for optimal energy

• Include healthy fats to support hormone production

• Use a food tracking app to monitor your intake accurately

• Prepare meals in advance to stay consistent with your targets

Important Disclaimer

This calculator provides general macro recommendations based on industry standards. Individual needs may vary based on genetics, medical conditions, training intensity, and other factors. For personalized nutrition advice, especially if you have health conditions or specific athletic goals, consult with a registered dietitian or healthcare professional.

Frequently Asked Questions

What are macronutrients?

Macronutrients, or macros, are the three nutrients your body needs in large amounts: protein, carbohydrates, and fat. Protein supplies 4 calories per gram and is the building block for muscle and tissue repair. Carbohydrates also give 4 calories per gram and are your main fuel for the brain and high intensity work. Fat is the most energy dense at 9 calories per gram and is essential for hormone production and absorbing vitamins A, D, E, and K.

How should I split my macros for my goal?

For weight loss a common split is 40 percent protein, 30 percent carbs, 30 percent fat to preserve muscle in a deficit. For muscle gain try 30 percent protein, 50 percent carbs, 20 percent fat to fuel heavier training. For maintenance 30 percent protein, 40 percent carbs, 30 percent fat works well for most people. These are starting points. Adjust based on training type, hunger levels, and how your body responds over four to six weeks.

How much protein do I really need?

For sedentary adults the recommended daily allowance is 0.8 grams per kilogram of body weight. Active adults benefit from 1.2 to 1.6 grams per kilogram, and people in a calorie deficit or building muscle should aim for 1.6 to 2.2 grams per kilogram. A 70 kilogram lifter cutting fat would target around 140 grams of protein per day. Spreading protein across three to four meals of 30 to 40 grams each maximises muscle protein synthesis better than one or two large servings.

Do I need to track every meal?

Tracking every meal for two to three weeks teaches you what portions actually look like and where hidden calories live. After that most people can keep results with a hybrid approach: tracking protein and main meals, eyeballing the rest. Apps like MyFitnessPal or Cronometer make it easier, and weighing food gives the most accurate numbers. Long term tracking is not required for everyone, but it is the fastest way to understand your own intake patterns.

How do macros change between a cut and a bulk?

Protein stays roughly the same in absolute grams since the goal is to preserve or build muscle. Carbs and fat are the levers you adjust. In a cut you lower carbs and fat to create the calorie deficit while keeping protein high. In a bulk you raise carbs first since they fuel training and recovery, then add a little fat. A typical 70 kilogram lifter might eat 140 grams of protein either way, but go from 200 grams of carbs in a cut to 320 grams in a bulk.

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Find your Total Daily Energy Expenditure based on age, gender, and activity.

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Estimate your body fat percentage using the U.S. Navy Method.

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HIIT Timer

High-intensity intervals with presets (Tabata 20/10, EMOM, 45/15).

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Stopwatch

Start, pause, and record lap times instantly.

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Frequently Asked Questions

Dive Deeper

Explore our in-depth guides on this topic

How to Calculate Macros – Simple, Actionable Method

A clear macro‑calculation method using your TDEE and goal. Set protein, fat, then fill carbs. Includes a full example and common mistakes.

High-Protein Foods – The Ultimate List for Every Goal

The best protein sources compared head to head – animal, plant-based, snacks, shakes. With gram values per 100 g, calories, and a value-for-money rating for everyday life.

How to Calculate Your Protein Needs – How Much Protein You Really Need Per Day

How much protein you need per day depends on your goal, activity level, and age. We lay out the current research recommendations, concrete gram targets for women and men, and how to hit your needs with ease.

Macro Calculator – Protein, Carbs & Fat Goals | Zen Hub

Enter your values

Learn More About Macronutrients

What Are Macronutrients?

Protein (4 calories per gram)

Carbohydrates (4 calories per gram)

Fats (9 calories per gram)

Food Sources

Protein Sources:

Carbohydrate Sources:

Healthy Fat Sources:

Practical Tips

Important Disclaimer

Frequently Asked Questions

What are macronutrients?

How should I split my macros for my goal?

How much protein do I really need?

Do I need to track every meal?

How do macros change between a cut and a bulk?

Keep exploring the rest of the health toolkit.

BMI Calculator

TDEE Calculator

Body Fat Calculator

HIIT Timer

Stopwatch

Frequently Asked Questions

What are macronutrients?

How should I split my macros for my goal?

How much protein do I really need?

Do I need to track every meal?

How do macros change between a cut and a bulk?

Dive Deeper

How to Calculate Macros – Simple, Actionable Method

High-Protein Foods – The Ultimate List for Every Goal

How to Calculate Your Protein Needs – How Much Protein You Really Need Per Day