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Macro Calculator
Daily protein, carbs and fat targets for your fitness goal. No signup — your inputs stay in your browser.
Step By Step
How to Use This Calculator
4 steps
- Enter your daily calorie target — use the TDEE calculator if you don't know it.
- Pick a diet type: Balanced, Low Carb, High Protein, or Keto.
- The grams and calories for each macro appear instantly with a visual breakdown.
- Use these as daily targets. Weekly averages matter more than hitting them exactly each day.
Worked Example
Example: 2,000 kcal, Balanced split (30/40/30)
Use this sample to sanity-check your inputs and understand what the final result represents.
- 1Protein: 2,000 × 30% ÷ 4 = 150g (600 kcal)
- 2Carbs: 2,000 × 40% ÷ 4 = 200g (800 kcal)
- 3Fat: 2,000 × 30% ÷ 9 = 67g (600 kcal)
Final Result
150g protein · 200g carbs · 67g fat at 2,000 kcal/day.
Methodology
Atwater calorie-per-gram factors
This section explains the calculation logic, assumptions, and source material used to make the result more trustworthy and easier to verify.
Protein: percentage × kcal ÷ 4. Carbs: percentage × kcal ÷ 4. Fat: percentage × kcal ÷ 9. The 4-4-9 values are Atwater factors used in FDA nutrition labelling. Split ratios — Balanced 30/40/30, Low Carb 35/25/40, High Protein 40/35/25, Keto 25/5/70.
Frequently Asked Questions
What are macros and why do they matter?+
Macros — macronutrients — are the three main energy sources: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Total calories determine whether you lose, maintain, or gain weight; macro ratios affect body composition, energy levels, hunger, and performance. Two people eating 2,000 kcal can have very different results depending on their macro split.
Which split should I choose?+
Balanced (30/40/30) works for general health and maintenance. High Protein (40/35/25) is best if you're building muscle or trying to preserve lean mass during fat loss. Low Carb (35/25/40) suits people who manage blood sugar or prefer fat as an energy source. Keto (25/5/70) is very restrictive on carbs — it works for some, but sticking to under 50g of carbs daily is challenging in a typical Bangladeshi diet.
What calorie number should I enter?+
Use your TDEE (Total Daily Energy Expenditure) adjusted for your goal — you can calculate it with the TDEE Calculator linked above the input. For weight loss, enter TDEE minus 300–500 kcal; for muscle gain, TDEE plus 200–300 kcal; for maintenance, just your TDEE.
Do I have to hit my macros exactly every day?+
No — weekly averages matter more than hitting exact daily targets. Protein consistency is the most important one to prioritise, since your body needs it regularly for muscle repair. Carbs and fat are more interchangeable day-to-day. Being within 10% of your targets most days is sufficient for most goals.
Why does fat have 9 calories per gram but protein and carbs only 4?+
Fat is a more energy-dense molecule — it contains more carbon-hydrogen bonds that release energy when metabolised. The 4-4-9 values are called Atwater factors, established in the 1880s-1890s by chemist Wilbur Atwater through bomb calorimetry experiments. They remain the standard used in nutrition labelling worldwide.