Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on TDEE and goal. Customise your macro split for muscle gain, fat loss, or general health. Free.
All calculations run instantly in your browser. No data is sent to any server.
Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
Macro Calorie Values
| Macronutrient | kcal per gram | Primary role |
|---|---|---|
| Protein | 4 kcal/g | Muscle repair, satiety, immune function |
| Carbohydrate | 4 kcal/g | Energy, glycogen, brain fuel |
| Fat | 9 kcal/g | Hormones, fat-soluble vitamins, cell membrane |
| Alcohol | 7 kcal/g | No essential role |
Minimum Fat Intake
Dietary fat should not fall below 0.8 g/kg/day — the minimum needed for steroid hormone production (testosterone, oestrogen), fat-soluble vitamin absorption (A, D, E, K), and cell membrane integrity. Very-low-fat diets below this threshold are associated with hormonal disruption. Even on a fat-loss diet, adequate fat intake should be maintained by reducing carbohydrates preferentially.
FAQs
What is the optimal macro ratio?
No single optimal split. USDA guidelines: 10–35% protein, 20–35% fat, 45–65% carbs. Varies by goal, health, and preference.
How do I track macros?
Weigh food, log in app (Cronometer / MyFitnessPal). Protein = 4 kcal/g, carbs = 4 kcal/g, fat = 9 kcal/g. Track 2–4 weeks to build intuition.