Macronutrient Calculator
Protein, carb and fat grams for your calories and diet style. Free, private and instant.
How to use the Macro Calculator
- Pick metric (cm, kg) or imperial (ft, in, lb) units.
- Choose sex: Male or Female.
- Enter age.
- Enter height.
- Enter weight.
- Choose activity level: Sedentary (little or no exercise), Lightly active (1-3 days/week), Moderately active (3-5 days/week), Very active (6-7 days/week) and more.
- Choose goal: Lose weight (-500 kcal), Maintain weight or Build muscle (+300 kcal).
- Choose diet style: Balanced (45C / 25P / 30F), Low carb (25C / 35P / 40F), Keto (5C / 25P / 70F), High protein (40C / 35P / 25F) and more.
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Macro Calculator
The macronutrient calculator splits your daily calories into protein, carbohydrate and fat grams based on your goal and diet style. Choose balanced, low carb, keto, high protein, high carb or Mediterranean.
Also known as: macro calculator, IIFYM calculator, macros for weight loss, protein carbs fat calculator, keto macro calculator.
Worked example
- Sex: Male
- Age: 30 years
- Height: 170 cm
- Weight: 70 kg
- Activity level: Lightly active (1-3 days/week)
- Goal: Maintain weight
- Diet style: Balanced (45C / 25P / 30F)
Daily calories: 2,224 kcal (Balanced plan). Aim for about 139 g protein, 250 g carbohydrate and 74 g fat each day.
- Protein: 139 g
- Carbohydrate: 250 g
- Fat: 74 g
- Per meal (4 meals): 35P · 63C · 19F
Formula and cut-offs
Calories = TDEE + goal adjustment (-500, 0 or +300). Grams = calories x share / calories per gram. Protein and carbohydrate give 4 kcal per gram, fat 9 kcal per gram.
Frequently asked questions
What is a good macro split?
A balanced split is around 45% carbohydrate, 25% protein and 30% fat. The best split is one you can follow and that suits your health.
How much protein do I need?
Most active adults do well on 1.2 to 2.0 g per kg of body weight.
Do I need to track macros?
Not necessarily. Tracking helps for specific goals, but whole foods and portion control work for many people.
What are the daily calories for a 30-year-old man, 170 cm and 70 kg?
Daily calories: 2,224 kcal (Balanced plan). Aim for about 139 g protein, 250 g carbohydrate and 74 g fat each day. Enter your own numbers above for a personal result.
Sources and references
- World Health Organization - Healthy diet fact sheet
- National Academies - Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.