By CalculatorInn Team · Updated: 2026-03-22 · Free & accurate · Instant results
Calculate your ideal daily macronutrient split (protein, carbs, fat) based on your calorie target and fitness goal.
Interactive Macronutrient Calculator
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Protein/Carbs = calories × ratio / 4; Fat = calories × ratio / 9
Protein and carbs provide 4 calories per gram. Fat provides 9 calories per gram. The ratios depend on your goal.
General recommendation: 0.7-1g per pound of body weight for active individuals. Higher if building muscle.
It depends on your goal. Balanced works for general health, high-protein for muscle gain, and keto for specific metabolic goals.
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