Macro Calculator
Calculate optimal protein, carbs, and fat ratios for your goals.
Personal Information
Macros Results
Protein
188g/day
Carbs
250g/day
Fat
83g/day
Protein Calories
750kcal
Carb Calories
1,000kcal
Fat Calories
750kcal
Real-World Examples
See how calculations work across different profiles.
Maintenance
2,500 kcal, balanced
188P / 250C / 83F
grams per day
Fat Loss
2,000 kcal, high protein
200P / 200C / 44F
grams per day
Muscle Gain
3,000 kcal, high carb
225P / 375C / 67F
grams per day
Reference Data
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Maintain | 30% (4 kcal/g) | 40% (4 kcal/g) | 30% (9 kcal/g) |
| Lose Fat | 40% (4 kcal/g) | 40% (4 kcal/g) | 20% (9 kcal/g) |
| Gain Muscle | 30% (4 kcal/g) | 50% (4 kcal/g) | 20% (9 kcal/g) |
Frequently Asked Questions
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Educational use only. This calculator provides estimates for educational and informational purposes. It is not medical, nutritional, or dietary advice. Consult a registered dietitian or healthcare provider for personalized guidance.
Last updated: 2026 · CalorieFig Editorial Team