Find your ideal daily protein, carbs, and fat intake — personalized for your body, activity level, and diet approach.
Units
Sex
Your Macros
—kcal/day
Daily Calorie Target
Based on your TDEE and goal
Protein
—
g/day · —%
Carbs
—
g/day · —%
Fat
—
g/day · —%
Calories per Meal
—
kcal (÷ 3 meals)
Protein per kg
—
g per kg bodyweight
Goal Adjustment
—
kcal from TDEE
These macros follow a balanced split (30/40/30) — suitable for most people as a starting point. Adjust based on how you feel and your training response.
What Are Macronutrients?
Macronutrients are the three main types of nutrients your body needs in large quantities for energy, growth, and bodily functions. Every calorie you eat comes from one of these three sources:
Protein (4 kcal/g) — Builds and repairs muscle, supports immune function, and keeps you feeling full. Found in meat, fish, eggs, dairy, legumes, and tofu.
Carbohydrates (4 kcal/g) — Your body's preferred energy source, especially for the brain and high-intensity exercise. Found in grains, fruits, vegetables, and starchy foods.
Fat (9 kcal/g) — Essential for hormone production, vitamin absorption, and cell health. Found in oils, nuts, avocados, butter, and fatty fish.
The ratio between these three macros — not just total calories — affects your body composition, energy levels, and how sustainable your diet feels long-term.
Calorie math: Protein and carbs provide 4 kcal per gram, fat provides 9 kcal per gram, and alcohol provides 7 kcal/g. This is why high-fat foods are more calorie-dense — a tablespoon of olive oil (14g) has 120 kcal, while a tablespoon of sugar (12g) has only 48 kcal.
Choosing Your Diet Type
There is no universally "best" macro split. The right choice depends on your goals, preferences, and how your body responds. Here are the five approaches this calculator supports:
Diet Type
Protein
Carbs
Fat
Best For
Balanced
30%
40%
30%
General health, beginners, sustainable eating
Low Carb
40%
25%
35%
Blood sugar management, reducing cravings
High Protein
40%
30%
30%
Muscle building, strength athletes, satiety
Keto
25%
5%
70%
Rapid fat adaptation, epilepsy management
Low Fat
30%
50%
20%
Endurance athletes, high-volume eaters
Start with Balanced if you're unsure — it provides adequate amounts of all macros without extreme restrictions. You can always adjust after 2–4 weeks based on how your body responds.
How Much Protein Do You Really Need?
Protein requirements vary significantly based on activity level, goals, and body composition. Here are evidence-based ranges per kilogram of bodyweight:
Goal
Protein (g/kg/day)
Notes
General health
1.2 – 1.6
Sufficient for sedentary to moderately active adults
Muscle building
1.6 – 2.2
Optimal for resistance training and hypertrophy
Weight loss (preserving muscle)
1.2 – 1.5
Higher protein helps retain lean mass in a deficit
Endurance athletes
1.2 – 1.4
Supports recovery without excess calorie load
If you're strength training while in a calorie deficit, aim for the higher end (1.6–2.2 g/kg). Spreading protein intake evenly across 3–4 meals maximizes muscle protein synthesis throughout the day.
The protein leverage hypothesis: Research by Simpson & Raubenheimer (2005) suggests that humans have a strong protein appetite — when dietary protein percentage is low, we unconsciously overeat carbs and fat to meet protein needs, driving excess calorie intake.
Tips for Hitting Your Macros
Prioritize protein first. Plan each meal around a protein source (chicken, fish, eggs, legumes), then fill in carbs and fats around it.
Prep in bulk. Cook protein and carb sources in batches so you always have macro-friendly options ready.
Don't fear imperfection. Being within ±10% of your targets daily is more than enough — consistency matters more than precision.
Track for 2–4 weeks, then calibrate. Use a tracking app to build awareness of portion sizes, then transition to intuitive eating once you know your go-to meals.
Adjust fat around carbs. On high-carb days (training), lower fat slightly. On rest days, you can eat more fat and fewer carbs.
Eat whole foods mostly. 80% of your intake from minimally processed foods makes hitting micros and fiber targets almost automatic.
Track Your Macros Effortlessly
MacroLog automatically tracks protein, carbs, and fat from every meal — via photo, voice, or barcode.