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Macro Calculator
Get grams of protein, carbs, and fat for any calorie target and goal — from keto to high-protein.
Protein (30%)
165 g
660 kcal
Carbs (40%)
220 g
880 kcal
Fat (30%)
73 g
660 kcal
Protein & carbs: 4 kcal/g · Fat: 9 kcal/g
Five Preset Splits
- Balanced — 30 / 40 / 30 (protein/carbs/fat). Everyday maintenance.
- High-protein — 40 / 35 / 25. Best for fat loss + muscle retention.
- Low-carb — 30 / 25 / 45. Insulin-sensitive or hybrid athletes.
- Keto — 25 / 5 / 70. Ketogenic metabolic state.
- Endurance — 20 / 55 / 25. Runners, cyclists, high-volume training.
Frequently Asked Questions
What are macros?
Macronutrients: protein (4 kcal/g), carbs (4 kcal/g), fat (9 kcal/g). The three sources of energy in food — your split defines how your calories are delivered.
What's a good macro split for fat loss?
High-protein works best: 40% protein / 35% carbs / 25% fat preserves muscle in a deficit. Keto (5–10% carbs) also works for some.
How much protein do I need?
0.8 g/kg for sedentary; 1.6–2.2 g/kg for active or muscle-building; up to 2.5 g/kg in a strict cut. For an 80 kg lifter, 130–180 g/day.
Is keto safe long-term?
For most healthy adults, yes — with adequate fibre and electrolytes. Consult a doctor if you have kidney, liver, or pancreatic conditions.