Macro Calculator
Set daily protein, fat, and carb targets from a calorie target. The calculator starts with protein, assigns a fat percentage, then gives the remaining calories to carbohydrates.
2,400 cal
Daily macro split from your calorie target.
148g
260g
67g
Macros are estimates. Keep calories and protein consistent first, then adjust carbs and fats for preference.
How this macro calculator works
Protein is calculated from body weight and goal. Fat is calculated as a percentage of calories. Carbohydrates receive the remaining calories after protein and fat are assigned.
This setup is practical for planning, but it is not a prescription. Food quality, adherence, training needs, digestion, and medical context matter.
Read about macros for fat loss or compare with the TDEE calculator.