Macro Calculator: Protein, Carbs and Fat Per Day
Enter your daily calories and choose a split to see how many grams of protein, carbohydrate and fat to aim for.
- Nothing you type is stored
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Protein
75g/day
- Carbs
- 275 g
- Fat
- 67 g
An estimate for general information, not medical advice.
Split used: carbs 55%, protein 15%, fat 30%.
How to use
- Enter your daily calories.
- Pick a preset split or choose custom.
- Read grams of each macro and the bar.
Good to know
Grams = calories × % ÷ 4 for protein and carbs, ÷ 9 for fat. Presets (carbs/protein/fat): balanced 55/15/30, high protein 45/30/25, lower carb 40/25/35, sports 60/20/20.
Acceptable ranges for adults are carbs 45–65%, protein 10–35% and fat 20–35% (US National Academies 2005). The "lower carb" preset goes below 45% carbs and is a choice, not a requirement. ICMR-NIN (2024) suggests about 14% of energy from protein for Indians, up from the usual 6–9%.
A split only helps if total calories fit your goal: get those from the calorie calculator first. Custom percentages must add up to 100.
Questions
What is the best macro split?
There is no single best. A balanced split within the normal ranges works for most people; higher protein can help during weight loss.
What macros for weight loss?
Keep protein up (25–30% or 1.2–1.6 g/kg), fat around 25–30% and the rest carbs, inside a modest calorie deficit.
Do I have to hit my macros exactly?
No. Within 5–10 g most days is plenty.
Why must custom numbers add to 100?
They are shares of your calories, so together they must make the whole.
Is my data stored?
No. Everything is calculated on your device.