Macro Calculator – Daily Protein, Carbs, and Fat
Calculate optimal daily macronutrient targets (protein, carbs, fat) based on your goals and body.
❤️ Health📐
Weight (lbs)
Height (inches)
Age
Goal
Activity level
Please enter valid values.
Formula & Reference
| Variable | Formula | Units |
|---|---|---|
| Macro Calculator – Daily Protein, Carbs, and Fat | result |
Step-by-Step Examples
Example 1
180lb, 5ft10, 30yo male, moderate, lose fat
- Calories: ~2,000 | Protein: 144g | Carbs: 195g | Fat: 67g
✓ 2,000 cal / 144g protein
Example 2
140lb, 5ft5, 25yo female, light, maintain
- Calories: ~1,850 | Protein: 112g | Carbs: 205g | Fat: 51g
✓ 1,850 cal
Example 3
200lb, 6ft, 35yo male, active, build muscle
- Calories: ~3,100 | Protein: 160g | Carbs: 350g | Fat: 86g
✓ 3,100 cal / 160g protein
Real-World Applications
Dieters
Get precise macro targets for weight loss.
Gym-Goers
Optimize macros for muscle building.
Athletes
Fuel performance with correct nutrition.
Nutritionists
Calculate client macro targets quickly.
Common Mistakes to Avoid
⚠️
Tracking calories but ignoring macros
1,800 calories of sugar vs 1,800 calories of protein+vegetables produce very different body composition results.
⚠️
Not adjusting as you progress
As you lose weight, your TDEE decreases. Recalculate every 10 lbs lost.
Frequently Asked Questions
High protein for fat loss? ▾
Yes — protein preserves muscle while losing fat, increases satiety, and has higher thermic effect. Aim for 0.7-1g per lb of body weight.
How to hit protein targets? ▾
Chicken breast (31g/100g), Greek yogurt (17g/170g), eggs (6g each), cottage cheese (25g/cup), protein shakes (25g/scoop).
Carbs timing? ▾
Not critical for most people. Eat carbs around workout for performance. Focus on total daily intake first.