Macro Calculator
Enter a daily calorie target — from the TDEE calculator or your own tracking — along with your weight and goal, and this calculator splits it into protein, fat, and carb grams. Protein is set by bodyweight, fat by a fixed percentage of calories, and carbs fill what's left.
Your numbers
Results
Daily macro split
120 / 60 / 245
g protein / fat / carbs
2,000 calories/day total
Formula applied
Protein by bodyweight, fat at 27% of 2,000 cal, carbs fill the remaining calories
- Protein
- 120 g (480 cal)
- Fat
- 60 g (540 cal)
- Carbs
- 245 g (980 cal)
- Total
- 2,000 cal
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Save this to my planWhy protein first, fat fixed, carbs last
This calculator fills your macros in a specific order, and the order matters. Protein is set first, by bodyweight and goal, because it's the macro most directly tied to preserving and building muscle — it needs a stable target regardless of how many calories you're eating. Fat comes next as a fixed 27% of total calories, near the middle of the range nutrition guidelines recommend for adults, which covers hormone and vitamin needs without taking up more room than it should.
Carbs get whatever calories are left over. That's intentional: carbs are the most flexible macro for day-to-day energy and training performance, so they're the one that should absorb the difference between a calorie deficit, maintenance, and a surplus — not protein or fat.
Using this after the TDEE calculator
The most reliable way to use this tool is in sequence: run theTDEE calculatorfirst to get a calorie target for your goal, then bring that number here along with your current weight. The calorie field above is built to take that number directly.
If your weight or goal changes, or your calorie target gets adjusted after a few weeks of tracking real results, just update the inputs and the split recalculates immediately — there's no need to redo the math by hand.
Frequently asked questions
Why is fat fixed at 27% instead of going low-fat or keto?
27% sits in the middle of the Dietary Guidelines' recommended 20–35% of calories from fat for adults — enough to support hormone production and vitamin absorption without crowding out the protein and carbs a training program needs. A very-low-fat or ketogenic split can work, but it's a deliberate trade-off, not a default.
Why is protein based on my bodyweight instead of a percentage of calories?
A percentage of calories means your protein target swings every time your calorie target changes, even though your muscle-repair needs haven't. Bodyweight is the more stable anchor: it stays roughly the same whether you're eating in a deficit, at maintenance, or in a surplus.
The numbers feel like too much or too little food. What do I do?
Check the calorie number first — it comes from the TDEE calculator or whatever target you entered, and macros are just that total divided up. If the split itself still feels wrong after a couple of weeks, small adjustments to fat or carbs are reasonable; keep protein where it is, since that's the number doing the most work for body composition.
Do I need to track macros exactly, down to the gram?
No. For most people, hitting a macro target within 5–10 grams most days gets essentially the same result as hitting it exactly. Treat these numbers as a target range to aim for, not a pass/fail test.
Where do I get the calorie number to put into this calculator?
Use the TDEE calculator to estimate your maintenance calories and adjust for your goal, then bring that number here. If you already track your intake and know a calorie level that's working for your goal, you can enter that directly instead.
Sources
- Dietary Guidelines for Americans, 2020-2025 — U.S. Department of Agriculture & U.S. Department of Health and Human Services (accessed August 2026)