Macro Calculator

First estimate your daily calories from your BMR and activity level, then split those calories across protein, carbs, and fat. Protein and carbs have about 4 calories per gram and fat has 9, so this tool divides each macro's share of your calories by those values to get grams. Enter your details above and pick a split to see your targets.

Macros (macronutrients) are protein, carbohydrates, and fat — the three nutrients that provide calories. IIFYM ('if it fits your macros') is a flexible approach where you hit daily gram targets for each macro rather than following a rigid meal plan.

It depends on your goal and preference. A balanced split (around 30% protein, 40% carbs, 30% fat) suits most people; higher protein helps preserve muscle when losing weight; lower carb suits some for fat loss. This tool lets you switch splits to compare the gram targets.

No — they're an estimate. Calorie needs vary with body composition, genetics, and real activity, and the ideal macro ratio is individual. Use these as a starting point, track your results, and adjust — and check with a doctor or dietitian before big changes.