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Professor Peptides
FREE Calculator

Macro Calculator

Turn a daily calorie target into protein, carbohydrate, and fat grams for balanced, high-protein, low-carb, or keto nutrition plans.

Macro Calculator

Enter your calorie target and diet style to get daily macro targets

Not sure? Use the TDEE calculator first, then bring your maintenance or goal calories here.

Your Daily Macros

Enter your calories to see macro targets

Protein, carbohydrate, and fat in grams

How to Use This Calculator
  1. 1Enter your calories: Type your daily calorie target. Not sure? Use the TDEE calculator first, then bring the number here.
  2. 2Choose a diet style: Pick balanced, high-protein, low-carb, or keto — each shifts the carb-to-fat ratio.
  3. 3Read your macros: See protein, carbohydrate, and fat targets in grams with the calorie split for each.
Understanding Macros
Protein — 4 kcal per gram

A common target for active people is 1.6–2.2 g per kg of body weight to build or retain muscle.

Carbohydrate — 4 kcal per gram

The body's preferred fuel for training and daily activity; low-carb styles shift these calories to fat.

Fat — 9 kcal per gram

Essential for hormone health and absorption of fat-soluble vitamins, even on lower-fat plans.

Tip: Total calories drive weight change — hitting a protein target while in a deficit helps preserve muscle and control hunger.

Important Notes

Macro targets are starting points based on standard splits. Adjust ratios and calories based on how your body responds over 2–3 weeks. This calculator is for educational purposes only and is not medical advice.