Macro Calculator
Turn a calorie target into grams of protein, carbohydrates and fat, with a breakdown per meal. Coming from the TDEE or deficit calculator? Your calories are already filled in.
Want to turn these numbers into a plan you will actually follow?
A coach adjusts the calories and macros to your real life, your training and your progress. Compare weight loss and body transformation coaches on BoulderGain.
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Example
2,200 kcal with the high protein split gives 220 g protein, 165 g carbs and 73 g fat, or about 55 g protein per meal over four meals.
Method and formula
Protein and carbohydrates provide 4 kcal per gram, fat 9 kcal per gram. Grams = calories × share / kcal per gram.
Presets: balanced 30/40/30, high protein 40/30/30, low carb 35/25/40, high carb 25/55/20 (protein/carbs/fat). Body weight is used to show protein in g/kg.
Limits
- Splits are starting points; performance and hunger decide the final version.
- Fiber, micronutrients and food quality are outside the scope of a macro split.
FAQ
What macros should I eat to lose fat?
Set protein first (1.6 to 2.2 g/kg), keep fat at 20 to 35 % of calories, and fill the rest with carbs around training.
Do I have to hit macros exactly?
No. Within 5 to 10 g of protein and 10 % of total calories is plenty for results.
Free educational tool. Body composition, calorie and heart rate values are estimates from published formulas, not medical measurements. They do not replace a professional assessment. No weight-loss recommendation is intended for people under 18.