Macro calculator
Enter a daily calorie target and pick a goal. We'll split it into protein, carbs, and fat using a research-backed ratio for that goal.
Don't have a target yet? Use our calorie calculator.
How the macro calculator works
We multiply your calories by the percentage split for your goal, then divide by the energy density of each macro: 4 kcal/g for protein and carbs, 9 kcal/g for fat. Defaults: lose 40/35/25, maintain 30/40/30, gain 25/50/25 (protein/carbs/fat).
Want to log meals against these targets? Start free with Fitly.