What are macros?
Macronutrients — carbohydrates, protein and fat — are the nutrients that supply your calories. Carbs and protein give 4 kcal per gram, and fat gives 9 kcal per gram.
A macro calculator turns your daily calorie target into grams of each, based on your goal and diet style — balanced, low-carb, high-protein, low-fat or keto.
How it is calculated
Calories = TDEE ± goal adjustment
Grams = calories × macro share ÷ (4, 4 or 9)
Worked example
2,000 kcal, balanced (50% carbs, 20% protein, 30% fat)
- Carbohydrates
- 250 g
- Protein
- 100 g
- Fat
- 67 g
Choosing a style
| Style | Carbs | Protein | Fat |
|---|---|---|---|
| Balanced | 50% | 20% | 30% |
| Low carb | 30% | 30% | 40% |
| High protein | 40% | 30% | 30% |
| Low fat | 60% | 20% | 20% |
| Keto | 5% | 25% | 70% |
Total calories matter most for weight change; macros shape hunger, energy and muscle. Keto and other extreme diets should be supervised by a doctor.