Plan your daily protein, carbs, and fat intake. Enter your details, pick a diet style - balanced, low-carb, high-protein, or keto - and the calculator splits your daily calories into precise macro targets in grams and kcal.
Daily calories
1,738 kcal
Weight loss
Protein
130 g
30% · 521 kcal
Carbs
174 g
40% · 695 kcal
Fat
58 g
30% · 521 kcal
Balanced split
Goal
Diet style
Macro splits are starting points. Individual response varies - you may need more protein during fat-loss phases and more carbs around heavy training. Adjust by feel and lab work where needed.
Parte do conteúdo ainda aparece em inglês.
Beyond total calories, macronutrient composition is the second-most-important variable in nutritional planning. Protein, carbohydrates and fat each play unique roles: protein preserves and builds muscle tissue, carbs fuel high-intensity training and brain function, fat supports hormonal health and absorption of fat-soluble vitamins. The right macro split depends on your goal (fat loss vs muscle gain), activity profile (endurance vs strength), and personal food preferences. This calculator handles all four common diet styles - balanced, high-protein, low-carb and keto - converting your calorie target into specific gram and kcal targets for each macro.
The single most important macro for anyone with a body-composition goal is protein. Adequate protein during a fat-loss phase preserves muscle (vs losing both fat and muscle on low-protein diets); adequate protein during muscle gain provides the substrate for hypertrophy. Indian vegetarian diets often fall short on protein, with 30-50 g/day common where 100-140 g would be ideal - adjusting this single variable improves outcomes more than any other macro tweak.
Enter your age, gender, height, weight, and activity level.
Pick your goal (cut, maintain, or bulk).
Choose a diet style - balanced, low-carb, high-protein, or keto.
View your protein, carbs, and fat targets in grams, kcal, and % of total intake.
Adjust calories or split as needed; the macro grid updates instantly.
Once your daily calorie target is set, you split it across three macronutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). The diet preset only changes how those calories are distributed - total calories drive weight change, but macro split affects performance, satiety, and body composition.
Protein g = (Calories × P%) / 4 Carbs g = (Calories × C%) / 4 Fat g = (Calories × F%) / 9
Each macronutrient has a fixed caloric density: protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g. Once your total daily calorie target is set, you split it across macros based on diet style. Balanced (30P/40C/30F) suits most general-fitness adults. High-protein (40P/35C/25F) is ideal during fat loss to preserve muscle. Low-carb (30P/20C/50F) suits insulin-resistant adults and those who feel better on lower carbs. Keto (25P/5C/70F) is the extreme version, with carbs restricted to under 30 g/day to induce nutritional ketosis.
Protein targets are usually expressed per kg body weight: sedentary 0.8-1.0 g/kg, recreational lifters 1.4-1.6 g/kg, serious athletes during fat loss 2.0-2.2 g/kg. For most adults aiming for body composition change, 1.6-1.8 g/kg is the sweet spot - high enough to support muscle goals, not so high as to push other macros too low. A 70 kg adult should target 112-126 g protein daily; this comes from eggs (6 g each), Greek yogurt or paneer (20-25 g per 200g serving), chicken breast (30 g per 100 g), pulses (15-20 g per cooked cup), or whey protein supplements (20-25 g per scoop).
Fat must stay above a minimum threshold for hormonal health. For most adults, 0.7-1.0 g/kg body weight is the floor - going below 0.5 g/kg for extended periods can disrupt testosterone in men and menstrual function in women. The remainder of your calorie budget after protein and fat goes to carbohydrates. For high-volume training, more carbs help recovery; for sedentary work, carbs can be lower without performance impact.
Protein at 1.8 g/kg = 126 g (504 kcal, 23%). Fat at 0.8 g/kg = 56 g (504 kcal, 23%). Remaining 1192 kcal from carbs = 298 g (54%). Adjusted split: ~23P/54C/23F. Practical implementation: 5-6 protein-anchored meals, carbs concentrated around workouts, healthy fats from nuts/oils/full-fat dairy.
Protein at 1.5 g/kg = 90 g (360 kcal, 24%). Fat at 0.9 g/kg = 54 g (486 kcal, 32%). Carbs = 654 kcal / 4 = 163 g (44%). Daily plan: 30 g protein per meal across 3 main meals, healthy fats from ghee/nuts/olive oil, complex carbs from whole grains/lentils/sweet potato.
1.6–2.2 g per kg of body weight covers almost everyone - recreational lifter, athlete, or someone in a fat-loss phase. Sedentary adults can do well at 0.8–1.2 g/kg.
Below 0.5 g/kg long-term can affect hormones (especially testosterone and menstrual function). Most people thrive at 0.8–1.0 g/kg. Keto and high-fat diets go much higher.
No - calories drive fat loss. Carbs are not uniquely fattening. They are the body's primary fuel for high-intensity exercise. Cut them only if your diet style or preference calls for it.
Keto restricts carbs to under ~30 g/day so your body shifts to using fat (and ketones) for fuel. The split is usually 70% fat, 25% protein, 5% carbs. It works for fat loss because of overall calorie reduction, not magic.
Most people track for a few months to learn portion sizes and food composition, then transition to mostly intuitive eating with occasional check-ins. Bodybuilders and athletes track longer when peaking.
Daily total matters most. For lifters, spreading protein into 3–5 meals of 20–40 g and having carbs around workouts can improve performance, but it's a refinement, not a foundation.
Body composition, daily energy needs and pregnancy timelines all rest on formulas validated across millions of people, but no single number tells the whole story. The values from this calculator are point estimates with a known margin of error - body fat from skinfold or US Navy method has roughly a ±3% standard error compared to a DEXA scan, and BMR can vary ±10% person to person at the same height and weight. Use these numbers to track trends week over week, not to chase decimal precision day to day.
Pair this tool with the BMR, TDEE, calorie and macro calculators to turn a single measurement into an actionable plan. None of these tools are a substitute for a qualified doctor, registered dietitian or certified strength coach - but they remove the busywork so you spend more time on training and recovery, less on math.
The Macro Calculator is part of the Health & Fitness suite on Online Calculator Tools, alongside 6 related calculators. All tools share the same UI patterns, the same privacy-first rendering (nothing is sent to a server), and the same commitment to showing the formula and assumptions behind every result.
