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What is Macro Calculator?

Free macro calculator. Enter your stats and choose a goal and diet type (balanced, high-protein, keto, low-carb) to get your exact daily protein, carbs, and fat targets in grams and percentages. No signup.

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Macro Calculator runs entirely in your browser using JavaScript (browser). Your data never leaves your device.

Free Macro Calculator

Find your exact daily macro targets for your goal and preferred diet style. Enter weight, height, age, sex, and activity level, then choose a goal (cut / maintain / bulk) and a diet type — balanced, high-protein, keto, or low-carb. Get protein, carbs, and fat in grams, calories per macro, and a visual donut-style breakdown. Calories calculated via Mifflin-St Jeor + activity multiplier.

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High-Protein — Maintain — 2,740 cal/day

274g

Protein

206g

Carbs

91g

Fat

Protein 40%
Carbs 30%
Fat 30%

Protein

274g

1096 cal

Carbs

206g

824 cal

Fat

91g

819 cal

💊 Supplement timing guidance

Protein timing, creatine loading, pre-workout nutrition, and post-workout windows explained — see the RowGress supplement timing guide for evidence-based protocols.

🍽️Meal ideasrowgress.com/meals🏋️Workout plansrowgress.com/workout🔥TDEE CalculatorFine-tune calories

All calculations run in your browser. No data is sent to any server.

Frequently Asked Questions

For muscle retention during a cut or muscle growth during a bulk, research supports 0.7–1.0 g of protein per pound of body weight (1.6–2.2 g/kg) per day. The high-protein preset in this calculator uses 40% of calories from protein, which typically lands in this range for most people. Sedentary adults maintaining weight can meet needs at lower levels (0.36 g/lb, the RDA), but this is a floor, not an optimal target for active individuals.
Balanced (40% carbs, 30% protein, 30% fat) follows general sports nutrition guidelines and suits most active adults. High-protein (40% protein, 30% carbs, 30% fat) prioritizes muscle preservation and satiety — popular for cuts. Low-carb (10% carbs, 35% protein, 55% fat) reduces carbohydrate intake significantly without fully eliminating them. Keto (5% carbs, 25% protein, 70% fat) shifts primary fuel to fat and requires sustained carb restriction below ~50 g/day to maintain ketosis.
IIFYM is a flexible dieting approach that focuses on hitting daily protein, carb, and fat targets rather than following a rigid meal plan or avoiding specific foods. The principle is that body composition is primarily determined by energy balance and macronutrient ratios — not by the specific foods used to hit those targets. This calculator gives you the IIFYM macro targets; what you fill them with is up to you.
For general weight management, tracking calories is sufficient. For body composition goals (building muscle while minimizing fat, or losing fat while preserving muscle), macros matter — especially protein. At minimum, tracking protein intake while eating at the right calorie level covers most of the benefit of full macro tracking, with less effort.
Classic ketogenic macro ratios are 70–75% fat, 20–25% protein, and 5% carbs (typically under 50 g/day, ideally 20–30 g net carbs). Higher protein percentages (25–30%) are common in "modified keto" approaches, particularly for people doing resistance training. Very high protein on keto can trigger gluconeogenesis, potentially disrupting ketosis in sensitive individuals. The keto preset in this calculator uses 70% fat, 25% protein, 5% carbs.

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How Macros Drive Body Composition

Total calories determine whether you gain or lose weight. Macronutrient ratios determine what kind of weight you gain or lose. Two people eating 2,000 calories per day can have very different body composition outcomes depending on how much of those calories come from protein versus carbohydrates versus fat.

Protein: The Non-Negotiable Macro

Protein provides 4 calories per gram and is the only macronutrient that directly contributes to muscle protein synthesis (MPS). During a calorie deficit, adequate protein (0.7–1.0 g/lb body weight) is essential to preserve lean mass — without it, a significant portion of the weight lost will be muscle. During a surplus, protein above ~0.7 g/lb provides diminishing returns for muscle growth. Protein also has the highest thermic effect of any macronutrient: digesting protein burns roughly 25–30% of its calorie content, versus 5–10% for carbs and 0–3% for fat.

Carbohydrates: Performance and Recovery

Carbohydrates provide 4 calories per gram and are the primary fuel for high-intensity exercise. Glycogen (stored carbohydrate in muscle and liver) fuels anaerobic work — lifting, sprinting, HIIT. Carbohydrate restriction impairs high-intensity performance, which is the main practical downside of keto for strength training. Low-carb and keto approaches sacrifice some performance for metabolic benefits (reduced insulin, improved fat oxidation at rest) that may or may not matter depending on your goals.

Fat: Hormones and Health

Dietary fat provides 9 calories per gram and is essential for hormone production (including testosterone), fat-soluble vitamin absorption (A, D, E, K), and cell membrane integrity. Dropping dietary fat below roughly 15–20% of calories for extended periods can suppress testosterone and impair recovery. This is why even aggressive cutting diets should maintain at least 0.3–0.4 g of fat per pound of body weight.

Meal Planning and Supplement Timing

Once you know your macro targets, the next step is building meals that hit them. For meal ideas matched to your calorie and macro goals, see RowGress meals. For evidence-based guidance on protein timing, creatine, and pre-workout nutrition, check the RowGress supplement timing guide. You can also explore all free fitness calculators on RowGress.