Macro Calculator
Find your ideal protein, carb, and fat targets. Enter your daily calories, pick a preset diet or customize your own macro split.
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30/40/30
40/30/30
25/50/25
25/5/70
35/35/30
30/45/25
Your macros
2000 cal
Understanding macronutrients
Macronutrients are the three nutrients your body needs in large amounts: protein, carbohydrates, and fat. Together they make up your total calorie intake. Each has a different calorie density: protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram.
Protein (4 cal/g)
Protein builds and repairs muscle, supports immune function, and keeps you full. Active individuals should aim for 0.7–1g of protein per pound of body weight. Higher protein intakes (35–40% of calories) help preserve muscle during weight loss and boost satiety.
Carbohydrates (4 cal/g)
Carbs are your body's preferred energy source, especially for high-intensity exercise and brain function. While low-carb and keto diets restrict them, carbs are not inherently fattening — total calories matter most for weight management.
Fat (9 cal/g)
Dietary fat is essential for hormone production, vitamin absorption, and cell health. Avoid dropping fat below 20% of calories, as very low-fat diets can disrupt hormones. Healthy fat sources include olive oil, nuts, avocado, and fatty fish.
Which macro split is best?
There's no single "best" ratio — it depends on your goals and preferences. Balanced (30/40/30) works for most people. High-protein is great for muscle retention and fat loss. Keto (low-carb) helps some people control appetite. The best diet is the one you can stick to long-term. Always consult a registered dietitian for personalized nutrition advice.
Related: Calorie Calculator · BMI Calculator
· Reviewed by the Vital Health Editorial Team
How This Calculator Works
This calculator distributes daily calories into macronutrients (protein, carbohydrates, fat) based on the Acceptable Macronutrient Distribution Ranges (AMDR) established by the National Academies of Sciences: protein 10–35%, carbohydrates 45–65%, and fat 20–35% of total calories. Each gram of protein and carbohydrate provides 4 calories; each gram of fat provides 9 calories. Popular preset ratios include balanced (30/40/30), low-carb (35/20/45), and high-protein (40/30/30).
For informational purposes only — not medical or nutritional advice. Consult a registered dietitian for personalized macro targets.
Frequently Asked Questions
How much protein do I need per day?
The RDA is 0.8 g/kg of body weight (0.36 g/lb), but most experts recommend more. For sedentary adults: 0.8–1.0 g/kg. For active individuals: 1.4–2.0 g/kg. For muscle building: 1.6–2.2 g/kg. A 180 lb (82 kg) active person should aim for 115–164g of protein per day. Spread intake across 3–4 meals for optimal absorption.
What macro split is best for weight loss?
For weight loss, a higher protein intake (30–35% of calories) helps preserve muscle mass in a calorie deficit and increases satiety. A common starting point is 40% protein, 30% carbs, 30% fat. Adjust based on results. The total calorie deficit matters more than the exact macro ratio for weight loss itself.
Are carbs really bad for you?
No. Carbohydrates are your body's preferred energy source, especially for the brain and during exercise. The AMDR allows 45–65% of calories from carbs. The key is choosing complex carbs (whole grains, vegetables, legumes) over refined carbs (sugar, white flour). Low-carb diets can be effective for some people but are not necessary for weight loss — a calorie deficit is.
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