Free Macro Calculator — Protein, Carbs & Fats | 2026

Macro Calculator

Protein, Carbs & Fats tailored to your goals and training style.

Daily Calories

From your TDEE calculation

Daily Protein (grams)

From your protein calculator

↪ TDEE Calculator  |  ↪ Protein Calculator

Weight

kg

Height

cm

Age

Gender

Male Female

Activity Level

Sedentary (little/no exercise) Lightly Active (1-3/week) Moderately Active (3-5/week) Very Active (6-7/week) Extremely Active (athlete)

Protein Preference (g/kg)

Based on your goal (1.6‑2.2 for gain, 1.8‑2.4 for loss)

Your Primary Goal

🔥 Fat Loss Lose weight / Cut

💪 Muscle Gain Build muscle / Bulk

⚖️ Maintain Stay at current weight

Primary Training Style

General Fitness / Weight Training Strength Training / Powerlifting Bodybuilding CrossFit / HIIT Endurance (Running/Cycling) Mostly Sedentary / Office Work

Dietary Approach (Optional)

Balanced Moderate carbs and fats (most flexible)

Low Carb Higher fat, lower carb (not keto)

Ketogenic Very low carb (<50g), high fat

High Carb Lower fat, higher carb (athletes)

0 kcal

0g

PROTEIN

0%

0 kcal

0g

CARBS

0%

0 kcal

0g

FATS

0%

0 kcal

🍽️ Sample Daily Meal Plan

🔄 Try These Alternative Splits

Lower Carb 35% P / 30% C / 35% F

Higher Carb 25% P / 55% C / 20% F

Ketogenic 25% P / 5% C / 70% F

⚠️ Ketogenic diet requires medical supervision if you have diabetes. Ensure adequate electrolytes.

⚕️ NUTRITION DISCLAIMER: This calculator provides general guidance. Individual needs vary. Consult a healthcare provider before making significant dietary changes, especially if you have medical conditions.

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BMI Calculator TDEE Calculator Calorie Deficit Calculator Blood Sugar Converter A1C to Average Blood Sugar Prediabetes Risk Assessment Protein Intake Calculator