Basic Macro Calculator
Use this macro calculator from calories to estimate daily macronutrients (protein grams per day, fat grams per day, and carb grams per day) from your calorie goal and body weight. Choose maintain, lose, or gain. The calculator sets protein and fat first, then uses the remaining calories for carbs. This is a simple starting point. If your 14-day weight trend stalls, adjust calories by 100 to 200 and keep protein steady. Not medical advice.
Need a calorie goal first? Use our TDEE calculator or calorie calculator, then come back here to set macros.
Macro Calculator from Calories
Enter your daily calorie goal and body weight to get protein grams per day, fat grams per day, and carb grams per day.
US units (lb) default. Switch to kg anytime.
Methods & assumptions
This variant focuses on Basic Macro Calculator.
What this calculator outputs
Daily macro targets in grams per day: protein, fat, and carbs. Protein and fat are set first, then carbs fill the remaining calories.
This tool does not estimate your calories. It uses the calorie goal you enter (kcal/day) and your body weight.
Plain-English steps
- 1) Convert your weight to pounds when you use kg (
lb = kg * 2.2046). - 2) Set protein based on your goal.
- 3) Set fat to 25% of calories, with a minimum fat floor.
- 4) Fill the remaining calories with carbs.
Formulas (calories per gram: protein 4, carbs 4, fat 9):
weight_lb = weight_kg * 2.2046
protein_g = weight_lb * { maintain: 0.8, lose: 1.0, gain: 0.8 }
fat_g = max((calories * 0.25) / 9, weight_lb * 0.3)
carb_g = max(0, (calories - protein_g * 4 - fat_g * 9) / 4)We round grams to whole numbers for readability. Carbs are based on the remaining calories after protein and fat.
Example
2400 kcal/day, 180 lb, maintain: 144g protein/day, 67g fat/day, 306g carbs/day.
Edge case: If calories are too low to satisfy minimum protein + fat, the tool shows a warning and sets carbs to 0.
More variants
Focused on macros from calories.
Focused on macro calculator for beginners.
Questions & Answers
Clear answers, so you can use this tool with confidence.
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