Paste your daily calories from our BMR & Calorie Calculator or enter your own. Use a preset or set protein by body-weight. We’ll give grams, percents, and per-meal targets.
Macros are simply how your calories are divided between protein, carbohydrates, and fat. This calculator keeps things practical: you can bring your own daily calorie target, pick a preset split, or set protein from body weight and let the tool calculate the rest. Behind the scenes, it uses the standard conversion that protein and carbs provide roughly 4 calories per gram and fat provides roughly 9. The result is a daily plan in grams and percentages with a quick per-meal breakdown so you can sanity-check what a day of eating might look like.
It’s designed for fast, on-device calculations—no data leaves your browser—and it plays nicely on phones. If you’re coming from a fat-loss or maintenance target, grab calories from the BMR & Calorie Calculator. To estimate body composition first, try the Body Fat Calculator. For hydration planning, there’s also a Water Intake Calculator. All of these tools link together so you can build a consistent plan without spreadsheets.
Tip: New to tracking? Start with balanced splits, keep fiber and hydration steady (check the Water Intake Calculator), and adjust weekly based on weight trend and gym performance.
Protein drives recovery and helps preserve lean mass, so most plans anchor it first. The display shows daily grams and percentages for each macro plus per-meal targets. If your protein percentage creeps above ~40% of calories, most people find adherence harder. Very low carb, very high fat splits can work for some, but they’re specialized and often benefit from clinical guidance. The “Notes” line offers guardrails when your inputs fall into edge cases.
Remember this is a steady-state model: day-to-day variation is normal. Use the numbers as landmarks, not shackles. If you’re strength training, many aim for roughly 0.7–1.0 g/lb (1.6–2.2 g/kg) of body weight for protein. Endurance phases may skew carbs higher to fuel volume. For more context on total energy needs, circle back to the calorie calculator and sanity-check the trend weekly.
A “best” split depends on preference and adherence. A balanced or higher-protein preset is a solid start: protein supports satiety and lean mass while carbs and fat fill the remaining calories you’ll actually stick to. Adjust weekly based on progress and hunger.
This tool groups all carbs together. Many people track fiber within carbs and aim for a consistent daily target. If digestion is a priority, consistency beats precision.
Yes—choose the low-carb or keto-style preset, or set custom percentages. The Notes line will flag edge cases so you can proceed intentionally.
Not necessarily. Many keep protein steady, then nudge carbs down a bit on full rest days and nudge them up on big training days. Keep the weekly average aligned to your goal.
Build a simple plan with the BMR & Calorie Calculator, check composition with the Body Fat Calculator, and keep water reasonable with the Water Intake Calculator.
This page is general planning information, not medical advice. If you have a condition or take medications that affect nutrition, talk to a clinician or registered dietitian.