Macro Calculator
Protein, carbs and fat grams for your calorie target.
Enter your values
ⓘ Live results
Results
- Protein
- 165 g
- Carbohydrate
- 220 g
- Fat
- 73 g
- Protein per lb of body weight
- 0.97 g/lb
| Macro | Grams | Calories | Share |
|---|---|---|---|
| Protein | 165 | 660 | 30% |
| Carbs | 220 | 880 | 40% |
| Fat | 73 | 660 | 30% |
Quick answer
Macros split calories into protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g) according to your training goal.
How to use the Macro Calculator
- 1Enter your daily calorie target.
- 2Choose a macro split for your goal.
- 3Read grams for each macronutrient.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calories2200 kcal
- SplitBalanced 30/40/30
- Body weight170 lb
Results
- Protein165 g
- Carbohydrate220 g
- Fat73 g
- Protein per lb of body weight0.97 g/lb
Frequently asked questions
How much protein do I need?
0.7–1 g per pound of body weight supports muscle retention in a deficit; more is rarely harmful but rarely necessary.
Do macro ratios matter for fat loss?
Calories drive weight change; macros drive body composition, satiety and training performance.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.