# Macro Calculator (Macronutrient Calculator)

Calculate your daily macronutrient targets for protein, carbs, and fat. Choose from balanced, low-carb, high-protein, or keto diets based on your TDEE.

## What this calculates

Macronutrients (protein, carbohydrates, and fat) are the three main sources of calories in your diet. The right macro split depends on your calorie needs, activity level, and dietary goals. This calculator determines your TDEE and then breaks it down into daily macro targets.

## Inputs

- **Gender**
- **Weight** (kg) — min 1, max 500
- **Height** (cm) — min 50, max 300
- **Age** (years) — min 1, max 120
- **Activity Level** — options: Sedentary (little or no exercise), Lightly active (1–3 days/week), Moderately active (3–5 days/week), Very active (6–7 days/week), Extra active (very hard exercise/physical job)
- **Goal** — options: Lose weight (–500 Cal/day), Mild weight loss (–250 Cal/day), Maintain weight, Mild weight gain (+250 Cal/day), Gain weight (+500 Cal/day)
- **Diet Type** — options: Balanced (30P / 35C / 35F), Low-Carb (40P / 20C / 40F), High-Protein (40P / 30C / 30F), Ketogenic (25P / 5C / 70F)

## Outputs

- **Target Daily Calories** — Adjusted daily calorie target based on goal
- **Protein** (g/day) — Daily protein target
- **Protein Calories** — Calories from protein (4 Cal/g)
- **Carbohydrates** (g/day) — Daily carbohydrate target
- **Carbohydrate Calories** — Calories from carbohydrates (4 Cal/g)
- **Fat** (g/day) — Daily fat target
- **Fat Calories** — Calories from fat (9 Cal/g)

## Details

This calculator first computes your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation and your activity level, then adjusts calories for your goal (weight loss, maintenance, or gain). The resulting calories are divided into macronutrients based on your chosen diet type. A balanced diet allocates 30% to protein, 35% to carbs, and 35% to fat. Low-carb diets reduce carbohydrates to 20% while increasing protein and fat. High-protein diets push protein to 40% to support muscle building. The ketogenic diet drastically reduces carbs to 5% and increases fat to 70% to induce ketosis. Each gram of protein and carbohydrate provides 4 calories, while each gram of fat provides 9 calories.

## Frequently Asked Questions

**Q: What is the best macro ratio for weight loss?**

A: There is no single best ratio, as it depends on personal preference and adherence. A higher-protein approach (30–40% protein) tends to help with satiety and muscle preservation during a calorie deficit. The most effective diet is one you can consistently follow. Consult a registered dietitian for personalized advice.

**Q: What is the ketogenic diet?**

A: The ketogenic (keto) diet is a very low-carbohydrate, high-fat diet that typically limits carbs to 5–10% of total calories (usually 20–50 g/day). This forces the body to burn fat for fuel through a process called ketosis. While effective for some people, it is restrictive and should be undertaken with guidance from a healthcare professional.

**Q: Should I track macros exactly?**

A: Exact tracking is not necessary for most people. Macro targets are guidelines, and being within 5–10% of your targets is typically sufficient. Consistent overall calorie intake and adequate protein are generally more important than hitting exact carb and fat numbers.

**Q: Is this calculator a substitute for a nutrition plan?**

A: No. This calculator provides general estimates based on standard formulas. Individual needs vary based on health status, food preferences, medical conditions, and other factors. For a personalized nutrition plan, consult a registered dietitian or qualified nutritionist.

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Source: https://vastcalc.com/calculators/health/macro
Category: Health & Fitness
Last updated: 2026-04-21