Macro Calculator — Daily Protein, Carbs & Fat

Macros (macronutrients) are the three energy-providing nutrients: protein, carbohydrate, and fat. Protein has 4 cal/g and builds/repairs tissue. Carbs have 4 cal/g and fuel high-intensity activity. Fat has 9 cal/g and supports hormones and absorbs fat-soluble vitamins. Alcohol is sometimes called a fourth macro at 7 cal/g but provides no nutritional benefit. Tracking macros is more precise than just counting calories because the same calorie count from different splits produces very different body composition results.

For sedentary adults: 0.36 g/lb (~0.8 g/kg) is the RDA minimum. For weight loss while preserving muscle: 0.7–1.0 g/lb. For strength training: 0.7–1.1 g/lb is plenty — research shows diminishing returns above 1.0 g/lb. A 170-lb lifter on a cut targets ~150-170g protein/day. Spreading across 3–5 meals optimizes muscle protein synthesis better than one giant dose.

Weight loss is primarily a calorie deficit problem; macros affect satiety and muscle preservation, not the deficit itself. Higher-protein splits (30%+) help retain muscle and reduce hunger during a deficit. Many dieters do well on 40P/30C/30F. Keto works for some by eliminating most carb cravings via ketosis but has no metabolic advantage over an isocaloric standard diet. The best split is the one you stick with for months.