NUTRITION
Macro Calculator
Convert a daily calorie target into protein, carbs, and fat grams based on your goal and split preference.
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Result
Daily Macro Split
Protein, carbs, and fat add up to the full daily nutrition target.
How to use it
- Select your goal (cut, maintain, bulk, or a specific split like keto/high-protein) before entering body stats — the goal determines your carbohydrate and fat ratio. Protein target is held roughly constant regardless of the split.
- Verify the total calorie output matches your TDEE ± your deficit or surplus. If it does not match, recheck the activity level input — this is the most common source of discrepancy.
- Carbohydrate timing improves training performance: concentrate 50–60% of your daily carbs around your training window (pre- and post-workout) if you train at moderate to high intensity.
- If full macro tracking feels overwhelming, start with protein only. Consistently hitting protein within 10% of target daily delivers roughly 80% of the benefit of complete macro tracking.
- Check that fat grams do not fall below 0.3g per lb of body weight — this is the floor for hormonal function. If the macro split pushes fat below this, reduce carbs and raise fat accordingly.
Questions people usually ask
Which formula is used here?
Uses goal-adjusted calorie targets, bodyweight-based protein ranges, and selected carb/fat split assumptions.
Can I use metric or imperial units?
Yes. This tool supports both metric and imperial units and remembers your preference.
Is this medical advice?
No. This tool provides general fitness estimates and should not replace medical guidance.
Is this tool free and private to use?
Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.
Do these tools replace medical guidance?
No. These outputs are general fitness estimates — not medical advice.
Can I switch between metric and imperial units?
Yes. Every tool supports both systems and remembers your preference in localStorage.
Related Resources
Learn the decision before you act
Every link here is tied directly to Macro Calculator. Use the explanation, formula, examples, and benchmarks to pressure-test the calculator output from first principles.
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